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.

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  1. 1 year ago
    Anonymous

    Not bad, but me personally I like working out so I do more and spend more time than 45 minutes.

    • 1 year ago
      Anonymous

      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.

  2. 1 year ago
    Anonymous

    Blah blah blah. How much do you squat and bench press homosexual?

    • 1 year ago
      Anonymous

      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

  3. 1 year ago
    Anonymous

    You need some core work added in. Otherwise good job anon. Looking nice

    • 1 year ago
      Anonymous

      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.

  4. 1 year ago
    Anonymous

    >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.

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        >coping for looking above average at best
        If you're under 5' 10" then that's just icing on the cake.

        • 1 year ago
          Anonymous

          6ft

    • 1 year ago
      Anonymous

      I wouldn't expect anything else than a minimalist bod given that he only performs minimalist training

      • 1 year ago
        Anonymous

        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

  5. 1 year ago
    Anonymous

    You are now in my collection OP. Also post lifts and height.

    • 1 year ago
      Anonymous

      6ft. I don' lift compounds anymore but mi final lifts were
      2 pl bench
      3 pl squat
      155 OHP
      I don't like DL

      • 1 year ago
        Anonymous

        for 1 rep?

        • 1 year ago
          Anonymous

          Yes, very average lifts but whatever.
          Now i'm working up to a 3pl weighted chinup and improving muscleup reps and form.

          • 1 year ago
            Anonymous

            pretty good lifts if you ask me as a dyel.

  6. 1 year ago
    Anonymous

    I started doing this and it feels good.

    • 1 year ago
      Anonymous

      MORE

      • 1 year ago
        Anonymous

        >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.

        • 1 year ago
          Anonymous

          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 morons' programs. If oldschool bodybuilding programs were still in use instead of the garbage they were peddling you'd see less powershitter and stronkmen shit

          • 1 year ago
            Anonymous

            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.

        • 1 year ago
          Anonymous

          Why don't (You) post a great beginner aesthetics program then
          Oh right cuz none of them exist

  7. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      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.

  8. 1 year ago
    Anonymous

    50 reps of SQ/DL/OHP/Bench
    50 reps of push
    50 reps of pull
    50 reps of one leg

    3 times per week

    • 1 year ago
      Anonymous

      This is literally Wendler 5/3/1

      • 1 year ago
        Anonymous

        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

  9. 1 year ago
    Anonymous

    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.

  10. 1 year ago
    Anonymous

    >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.

    • 1 year ago
      Anonymous

      >two hours

      Fixed.

  11. 1 year ago
    Anonymous

    sets/reps?

  12. 1 year ago
    Anonymous

    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

  13. 1 year ago
    Anonymous

    You look like shit.
    Reasurres me I need to continue working out 2 hrs

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