Picrel is all you need. Everything else is a meme.

Picrel is all you need. Everything else is a meme.

  1. 4 weeks ago
    Anonymous

    cant argue with that

  2. 4 weeks ago
    Anonymous

    any substitutes for deadllifts?

    • 4 weeks ago
      Anonymous

      romanian deadlifts and something else for spinal erector strength. could just do much lighter pause deadlifts to teach you how to maintain a neutral spine under load

      • 4 weeks ago
        Anonymous

        thanks, romanian deadlifts look like what I'm after, will look into it

    • 4 weeks ago
      Anonymous

      Weighted back extensions on picrel contraption

      • 4 weeks ago
        Anonymous

        I'd do back extensions on that good looking contraption

      • 4 weeks ago
        Anonymous

        >who is this glute sloot?
        >who is this spenile erector?
        >who is this eugenic calisthenic?
        >who is this posterior chain my erection which maintains?
        >who is this hamstring slam thing?

    • 4 weeks ago
      Anonymous

      Try deceasedraises

    • 4 weeks ago
      Anonymous

      Hex bar deadlift; RDLs; power cleans

      • 4 weeks ago
        Anonymous

        Can't go wrong with the hex bar deadlift.
        >less stress on your lower back
        >lift more weights
        >can be used as a main lower body exercises and as an alternative to both the deadlift and squat
        >no fear of bicep/hamstring tears

        • 4 weeks ago
          Anonymous
        • 4 weeks ago
          Anonymous

          I disagree about its use as a squat replacement, but then again I squat highbar and front.

          Rows are useless and dangerous.

          I honestly row more than I press, but strong pulls are very sport relevant for me (judo).

          • 4 weeks ago
            Anonymous

            I've used the trap bar deadlift to replace squats during the covid lockdown since I don't have room for a squat rack at home. Now I squat regularly at the gym

        • 4 weeks ago
          Anonymous

          Not a deadlift replacement

          • 4 weeks ago
            Anonymous

            Do you compete in the sport of powerlifting?

            • 4 weeks ago
              Anonymous

              Do you know anything about biomechanics? Also
              >powerlifting
              >sport
              Shiggy

  3. 4 weeks ago
    Anonymous

    >rows

  4. 4 weeks ago
    Anonymous

    dips

  5. 4 weeks ago
    Anonymous

    >squats
    barbell lunge is better
    >bench press
    incline dumbbbell press is better
    >deadlift
    romainian deadlift is better
    >barbell row
    dumbbell row is better
    >overhead press
    1-arm standing dumbbell shoulder press is better
    >pull-up
    weighted chin-up is better

    I am 15+ year lifter, and my experience trumps your internet retard parroting of information

    • 4 weeks ago
      Anonymous

      Post body

    • 4 weeks ago
      Anonymous

      I am not even going to ask you to post body because I fully agree with everything here.

    • 4 weeks ago
      Anonymous

      barbell lunge is not better, you did not get a big barbell lunge by doing barbell lunges, you got it from squatting
      same with incline dumbbell press
      RDL you can actually use as a strength-building exercise
      dumbbell row is a meme
      so is 1-arm(???)standing dumbbell shoulder press
      i can agree on the chinup.

    • 4 weeks ago
      Anonymous

      Best post on IST right now

    • 4 weeks ago
      Anonymous

      this.

      barbell lunge is not better, you did not get a big barbell lunge by doing barbell lunges, you got it from squatting
      same with incline dumbbell press
      RDL you can actually use as a strength-building exercise
      dumbbell row is a meme
      so is 1-arm(???)standing dumbbell shoulder press
      i can agree on the chinup.

      >DB row meme exercise
      worst take on IST right now. best rowing movement there is, Beratung BB by a lot

    • 4 weeks ago
      Anonymous

      >>pull-up
      >weighted chin-up is better
      >t. weak ass back bitch gay moron retard homo cocsucking garden gnome chud

      • 4 weeks ago
        Anonymous

        he is right and no amount of 145lb flexing abs in mirror in manlet pit is going to change that

    • 4 weeks ago
      Anonymous

      >1-arm DB OHP
      what weight dumbbell would be equal to 1pl8 Barbell OHP?

      • 4 weeks ago
        Anonymous

        how much does 1pl8 weights in kg/lbs?

        • 4 weeks ago
          Anonymous

          1 pl8 is 20kg/45lb barbell with 1 20kg/45lb plate on each side. So 60kg/135lb total.
          I have read online that the general agreement is total most lifters can lift 10-20% more weight with barbell lifts than with dumbbell (I'm talking total weight here, not a single dumbbell obviously).
          Just to keep it simple, let's say you can OHP approximately 55 kg or approximately 120 pounds total with dumbbells (I'm rounding here, the numbers are close enough). That's a 27ish kg dumbbell in each hand, or a 60 pound dumbbell in each hand. Multiply that by about 1.15 and you've basically got 1pl8 barbell OHP.

    • 4 weeks ago
      Anonymous

      Post body. I want to know what 15+ years of lifting looks like

    • 4 weeks ago
      Anonymous

      I actually agree with a lot of these. Don’t know about the one arm standing dumbbell shoulder press though. In principle I prefer exercises that work both arms at the same time, so as to save time.

    • 4 weeks ago
      Anonymous

      You probably still look like shit

  6. 4 weeks ago
    Anonymous

    >posts meme exercises

  7. 4 weeks ago
    Anonymous
    • 4 weeks ago
      Anonymous

      why do people keep spamming this shit out of context? is it supposed to be funny?
      >haha le don't sleep lel eggs dee

  8. 4 weeks ago
    Anonymous

    >routine of someone who doesnt look like they lift in a shirt
    >hahaha my compounds are enough to build good arms and shoulders, right??
    wrong you fucking gay. stop trying to be mnml and use a real fucking routine. Also bb rows are dogshit

  9. 4 weeks ago
    Anonymous

    all you need to look like you?
    yeah i think i will do some isolations

  10. 4 weeks ago
    Anonymous

    It's the correct choices if you want to get as much gains as possible with as few exercises as possible. But limiting yourself to 6 exercises is dumb.

    • 4 weeks ago
      Anonymous

      but its not. if you switch OHP and bench for their DB variant youll make more gains. Also bb rows are godawful once you actually have to load them

      • 4 weeks ago
        Anonymous

        >You'll make more gains by lifting less weight
        Ok retard.

        • 4 weeks ago
          Anonymous

          >You'll make more gains by using less ROM
          I just know you havent lifted for more than 3 months

          • 4 weeks ago
            Anonymous

            you haven't lifted at all

      • 4 weeks ago
        Anonymous

        Gonna have to disagree on this one, OHP is a bit more managable but once you get to higher weights it's really awful getting the weights in position with DB's combared to a BB on a rack.
        Personally I do the DB variants for other reasons but at a certain point it becomes an excersise within the excersise just to get them into position.

        • 4 weeks ago
          Anonymous

          I get what youre saying but imho seated DB ohp beats standing BB by a lot. Im currently at 38kg for seated DB OHP and never had an issue getting them up. just kick them up from your thighs to start and its no problem. if its an issue for you, thats you man but I genuinely think seated db is the better OHP for people who want nice shoulders

  11. 4 weeks ago
    Anonymous

    can you build a good body by doing just these and add some cardio?

    • 4 weeks ago
      Anonymous

      no, you need to hit your arms and shoulders more to get a good body

      • 4 weeks ago
        Anonymous

        any add to these you would recommend? maybe switching pull ups with chin ups?

        • 4 weeks ago
          Anonymous

          >chin ups instead of pull ups
          no. your arms need PAMP and volume. thats all. if you are really too lazy to train arms properly go do rope push downs / rope curl supersets, 4*20-ish (4*F, with a weight that allows you to barely get 20 reps). this lights up your arms if you really focus on the contractions and its doing more for them than le epic helping action during big pulls

    • 4 weeks ago
      Anonymous

      Yeah but as this anon says

      no, you need to hit your arms and shoulders more to get a good body

      you might need to add some isolations to "look" like you have a good body, or to convince yourself in the mirror that you have a good body.

      any add to these you would recommend? maybe switching pull ups with chin ups?

      If you want to, add a tricep exercise (extensions, skullcrusheres, whatever) a bicep exercise (some kind of curl) and a shoulder exercise (lateral raises, db upright row, whatever). If you are consistent with them on top of your compounds, your arms and shoulders will grow and look better. It'll probably help the compounds too, smaller muscles are usually the weak link anyway. Your triceps are weaker than your pecs probably, same with biceps and lats, etc.

  12. 4 weeks ago
    Anonymous

    My current routine is these plus one isolation exercise for biceps and another for triceps and ten minutes of cardio.
    That's all.
    I'll be sticking with this for a few more months to build a strong foundation, then I'm switching to PPLXPPLXPPLX....

  13. 4 weeks ago
    Anonymous

    Did these barbell lifts for awhile but then shifted to using cable and machines.

    >Bench Press
    Peck Deck Flys and Chest Press Machine. I get a better stretch and feel on my pecs. Barbell bench press doesn't work for me since I feel it in my triceps more.
    >Barbell Row, Deadlifts, Pull-Ups
    Personally, these back exercises are terrible since you're limited by your arms and grip, which tend to fatigue before you can finally work the back muscles. I dropped these in favor of the straight arm pulldown and pullovers.
    >Squats
    The only lift in which I'm still doing the barbell squat. I alternate this with the hack squat machine.

    As for arms, machine curls and seated dips all the way.

  14. 4 weeks ago
    Anonymous

    Ohp and deadlift shitters need to be killed, you people are retarded brainlets and most likely 3ft6

  15. 4 weeks ago
    Anonymous

    Rows are useless and dangerous.

  16. 4 weeks ago
    Anonymous

    Except I'm a clumsy motherfucker and would likely maim myself with free weights, so no thank you.

  17. 4 weeks ago
    Anonymous

    >rows
    is there any reason to do them?

    • 4 weeks ago
      Anonymous

      If you're doing seated row, then yes. Barbell rows kinda suck since it's easy to stall on them as the weights get heavy and is a guaranteed lower back destroyer. I even tried to improve my form but end up with lower back pain.

  18. 4 weeks ago
    Anonymous

    >no calf raise
    >no high row
    >no bicep focused
    >no rear delt focus
    >no cardio
    >no scapula specific training segment
    i can tell OP doesn't lift.

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