Just finished my workout:
5 x weighted chinups
5 x weighted dips
3 x lateral raises
3 x bulgarian split squats
45 min and done. If you spend more than an hour at the gym you are either overtraining or overressting.
Minimalist routine
Just finished my workout:
5 x weighted chinups
5 x weighted dips
3 x lateral raises
3 x bulgarian split squats
45 min and done. If you spend more than an hour at the gym you are either overtraining or overressting.
Not bad, but me personally I like working out so I do more and spend more time than 45 minutes.
I really like training but not in a gym. When i train at the park with the bros we spend like 2 hours doing crazy volume, 10+ sets of pullups, rows, dips, pushups etc ...
You can also take your shirt off, get vitamin D for a test boost and socialize with other calisthenics bros. I really like it and i recommend it to everyone.
Blah blah blah. How much do you squat and bench press gay?
I don't train barbell compunds anymore since 6 months but my maxex were the following
2 pl bench
3 pl squat
155 lbs OHP
I never really liked DL. Since then i switched to calisthenics + isolations and i feel great and more athletic
You need some core work added in. Otherwise good job anon. Looking nice
I try to add some core work here and there. Unfortunately i have really bad ab insertions. Thanks for the feedback anon, have a nice day.
>clearly flexing
>clearly with a pump
>clearly wouldn't look like you lift in a shirt
Take another pic of yourself relaxing and nobody knows you lift. You barely look like it now.
Whatever anon. First with that workout you don't get a crazy pump, second, everyone flexes in photos and third, i really don't care if i look like i lift. I feel strong and agile and that's what matters for me. Years ago, sure, i wanted to ppl know i train, but now i don't care anymore and you should do the same, you will feel better anon. Trust me.
Have a nice day
>coping for looking above average at best
If you're under 5' 10" then that's just icing on the cake.
6ft
I wouldn't expect anything else than a minimalist bod given that he only performs minimalist training
If he's down to look like a 5/10 at best then so be it. Don't know why he needed to make a thread about looking DYEL
You are now in my collection OP. Also post lifts and height.
6ft. I don' lift compounds anymore but mi final lifts were
2 pl bench
3 pl squat
155 OHP
I don't like DL
for 1 rep?
Yes, very average lifts but whatever.
Now i'm working up to a 3pl weighted chinup and improving muscleup reps and form.
pretty good lifts if you ask me as a dyel.
I started doing this and it feels good.
MORE
>all the recommended programs are powershitter ones
Why is IST so obsessed with sets of FAHVE and spamming compounds? The majority of people lift for aesthetics, and those programs are woefully lacking in volume. Probably because they're all purely strength-focused powershitter routines with some isolation afterthoughts tacked on if you're lucky.
It's because strength athletes took over the online lifting scene because roidmonkey "bodybuilders" and aesthetics brahs gave horrible advice for lifting and strength programs were getting people bigger than the pharmabro retards' programs. If oldschool bodybuilding programs were still in use instead of the garbage they were peddling you'd see less powershitter and stronkmen shit
A damn shame. It's not even like you can't focus on compounds with a bodybuilding routine, you'd just use different variants to focus on specific muscle groups. Superset your isolations and you'll spend even less time in the gym and don't treat them like "accessory work". Accessory to what, those heavy compounds you're definitely gonna take to powerlifting meets? Treat every lift seriously.
Why don't (You) post a great beginner aesthetics program then
Oh right cuz none of them exist
my current routine.
Monday: off
Tuesday: T-bar rows 10x17
Wednesday: off
Thursday: Floor press 10x20
Friday: core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 17
curls and skullcrushers every few days 3x50.
core routine:
50 bicycle crunches.
70 second plank.
70 second side plank (right)
70 second side plank (left)
80 mountain climbers.
----- pause ------
30 raised knee crunches .
20 jack knife situps.
repeat 3 times.
50 reps of SQ/DL/OHP/Bench
50 reps of push
50 reps of pull
50 reps of one leg
3 times per week
This is literally Wendler 5/3/1
531 is so simple, I love it, I only have 9 lifts that I do regularly
I've been doing 531 for lazy bastards for two years or so now and I'm still progressing
He really knows his shit
I think a minimalist routine is all you need for aestethics:
weighted Chin & pull ups for back, lats and arms
weighted pushups for chest
weighted squats or barbell squats
Lateral raises and maybe overhead press for delts
Literally all you need, but I'm too brainwashed into the compound lifts that I'm afraid to go with a minimalist routine, don't want my lifting numbers to go down lmao.
>45 min and done. If you spend more than an hour at the gym you are either overtraining or overressting.
Although there are some basic rules for maximizing hypertrophy, fitness is a very individual field and some rules may not apply to others.
I realized that I get the most gains the more I work out. My sessions last up to two ours. idk if I'm a so called hard gainer or if I'm a genetic freak that can handle ridiculous amounts of volume and all my sets are taken to failure. Well, at least even people who lift think that I'm on gear and people who don't are sure I am.
>two hours
Fixed.
sets/reps?
Reduce upper body sets by 1 and add a set to bulg squats. Since you’re only posting the front I could probably recommend hip thrusting so you can at least get some posterior chain strengthening in
You look like shit.
Reasurres me I need to continue working out 2 hrs