Op here, only lifted for a couple months and was cutting / shit sleep, routine was PPL 3 times a week but definitely gave more effort to push. Have always had stick legs
nice, opposite of me
would be happy with this. what is your routine? are your side delts big?
Yes they are machines. As far as volume goes, I very rarely go over 8 reps per set and most of my lifts on push and pull day are 4x8. As far as recovery goes, I will say this: I just turned 20, I have a damn near perfect diet, and I sleep 10-11 hours per night (trying to get up to 12). 6 day/week PPL is not for everyone, but if you're like me and you're in your physical prime and your whole life basically revolves around lifting, you can make 6 day/week PPL work as a natty. In fact a large portion of my gains were made on 7 day/week PP (no legs), so I've definitely made worse splits work too. You just need to sleep a lot and be young and you will not have a problem recovering.
Thanks bro, that's usually what people notice first about my physique haha. I think this website is kind of bullshit though because under the "advanced" section it says that it should've taken me multiple years to reach these lifts, when in reality I've only been lifting about 10 months.
Yeah definitely lmao, I think if you put in your age your score would actually go down though. Without age I'm pretty sure it's comparing you to other guys within your weight class, and since there are basically no guys in your weight class (sub 130) you are automatically number 1 and your score is inflated.
My Routine has the following main lifts:
OHP
DB Bench
Incline DB Bench
Pull-Ups
Dips
Deadlifts
Front Squat
Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
I tend to go light weight high reps on squats and programme kettlebell clean and press as an accessory lift every other day, plus i ride my bike 10 miles a day for my commute so my legs look worse on the blue man that in reals.
>Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
I feel like you being a beginner is the cause of that. >kettlebell clean and press as an accessory lift every other day
This is really silly, and if your cycling had carryover you'd see it in your lifts. 10 miles is not far on a bike.
Same rainbow man here. You’re in basically the backwards situation from me. Losing weight like crazy but starting to lose muscle, too. Just means the free gains are over, not that all gains are over.
I went for a massage and the chick said the right side of my back is way more developed than the left, and that I should focus the left in my future workouts
How do you even focus a side of the back?
I'm just doing SS(stronglifts) btw
It means you have midline imbalances in your compounds. Hip shift in your squat, lean or twist in your deadlift, etc. Do you deadlift with mixed grip? It's likely a mobility issue that you're compensating for.
Film your deadlifts and squats and I think you will definitely see some hip issues then. You can also do a self-diagnostic FABER test for hip mobility.
100% agree, I like them for other reasons but my PR attempts are painful.
This is a question I've always wanted to ask but I don't know any women that bench
Isn't failing a benchpress rep incredibly painful for women? Even when failed safely I mean.
I just find it kind of uncomfortable having the weight on my sternum
Nah, but when I bench the bar hits my chest below boob level. Actually the most painful part of failing bench and having to roll the bar off is getting my hips out. Your ribcage can flex but hip bones not so much, and my safeties are just a cm too low for easy escape.
It's not really that much of an issue, since I'm not usually lifting till failure. But now that you mention it maybe I'll look into 3D printing something. I like the height of the safeties themselves since I don't have to worry about hitting them during the rep, but making a little clip-on attachment that can ramp the bar up a small amount might be pretty useful. Thanks for the idea!
>smith machine bench
Sir please have some shame. Just blast bench 3-4 times a week brah, I guarantee your press will go up.
[...]
Being fat gives man breasts, benching gives you strong pecs
I did pec work months ago and I looked like it was the only muscle I worked out. some chick said he liked my pecs but I still found them too big in comparison. now my delts are going up and I look more proporniate
tbh I feel like ohp and deadlift are more than enough for pecs but I want to read IST's opinion
Hoping to hit 4pl8 squat in about 1-2 months and a 3pl8 bench in 3 weeks as per my programming
and my traps are pretty fricking massive despite having no shrug or floor pull so I understand some muscle groups being genetically more responsive but it's hard to look "too big" as a lean natty tbh
Deadlift is going back up now that I've tweaked my setup, but bench is all over the place for me. One day I'll hit a 5RM and the next I'll struggle to do the same weight for a triple.
Dear christ bro what are you even doing, please just do a hypertrophy block or 4, why bother getting strong as frick if the results aren't visible outside of the gym?
To be fair I look very cut when I'm lean, I've been a piece of shit to my body. Also, most of my muscles are in my back and so in day to day life you can tell that I'm pretty frickin' strong. pic doesnt really show my back. kinda hides my back.
You a male with XY chromosomes have breasts. Fix up I'm begging you.
2 years ago
Anonymous
Yeah I don't have gyno they do go away when I lose weight but I get them back because I put on fat in short amounts of time via stints of poor diet
tbh bro I ran a really nice time this morning on a trail and I am baffled at how athletic I am for my shape, I will perform at a very high level once I finally get the integrity to treat my body right
I actually do very high reps btw, 12-15 on most but 20-30 on core, and I actually don't do many compound lifts but do have lots of bicycle miles and trail running miles. I am a spectacle for my bros, the bullshit I can lift. I'm a mule. That shitty chest does 240x1 and 200x2, 180x4, 160x12. My squat really is my best lift I think, huge fricking hip bones.
Man I hate being so weak in chest and shoulders, those lifts are very hard for me to progress though. Also deadlifts I do zercher deadlifts but there's no option for that so I'm guessing I could pull more but I haven't tried it.
Practice your mobility and also focus on the tiny muscles in your back/shoulders. When you bench your shoulder blades should be touching, this will let you push with your back. Don't forget to stabilize your core as well. Breathe right. There, now you are forklift.
Yeah, for the OHP I suggest having a deep desire to bring honor to your bloodline, as your ancestors watch from above.
This is meant to be a strict exercise, any sort of momentum or explosive energy will change your numbers closer to something you could get with an olympic lift.
I'm also a shoulderlet. My deadlift and squat are heavy enough that even guys much bigger than me in the gym give me props, and even though I've struggled on bench for a long time, I've recently started making enough progress that I have a semi-decent bench.
But on OHP, I just can't seem to progress. Everyone seems to lift more than I do.
tiny connective muscle groups for joints / muscle group activation
The tiny muscles must be stronger than the big muscles, and the muscle group activation must be whole, so if you're doing bench it goes from your lower abdomen to your upper back/neck, with the chest being in the CENTER of the lift.
No excuse on chest and arms, beyond not lifting for nearly 5 years. Though my shoulder I have to be careful with, tore the labrum, rotator cuff and a few other things.
>christ, trying out for captain america?
yeah sure if they want an ugly manlet version. i train really hard and I'm at my peak right now but it has taken a toll on my body. specifically my wrists are in a lot of pain all the time. i should stop powerlifting and do bodybuilding for a while so my joints heal. I guess that's the only way. or maybe try steroids for faster healing since my body can't handle my training.
On the cusp of being filly blue-green, new goal is a score of 74. I dont know how accurate the program is but its a cool way to visualize progress and setting goals
>and testosterone levels
How are you assessing this? I agree my forearms are holding me back, I'm going to be focusing on doing more deadhang exercises >do a lot of HIIT/olympic type training
So smaller sized wrists and forearms as far as my logic goes would imply a lack of HIIT training as well as a lack of endurance training, it's something that just continually grows so long as you are a person that is regularly doing something very difficult. This has implications regarding HGH and testosterone. Your body is in good shape overall, I would simply add more athletic training and maybe isolate your forearms.
2 years ago
Anonymous
Alright thanks I appreciate it. I got a little concerned when you said I have low T but it sounds like something that can be improved on
Squats drain my energy way too much. Usually my first set goes very smoothly, but by the time I'm at my 5th, I'm wheezing like a fat frick trying to walk up a flight of stairs.
No other lift does that to me.
2 years ago
Anonymous
Ride bicycle at high elevation for long distance as hard as you can
Sorry its the best way, also very heavy sled and and very heavy lunges and lots of very high box jumps
Its a sharp pain in the lower back/tailbone area, my backs "gone out" on me before doing deadlifts to the point i couldnt stand up properly, and i get the same feeling sometimes when i do squats. Just something i need to get checked out.
More training would help too probably. I haven't done OHP in like 2 years until a few months ago. I haven't done pendlay row in like a year and a half. I prefer chest supported rows to save my lower back for Deadlifts. I do legs the day after back.
Op here, only lifted for a couple months and was cutting / shit sleep, routine was PPL 3 times a week but definitely gave more effort to push. Have always had stick legs
nice, opposite of me
would be happy with this. what is your routine? are your side delts big?
Here's my routine:
Day 1 Push:
4x8 Incline Bench
4x5 Weighted Dips
4x8 Tricep Push Down
4x8 Overhead Press
3x8 Rear Delt Flys
3x8 Chest Flys
4x8 Side Lateral Raises
Day 2 Pull:
4x8 Cable Rows
4x10 Lat Down Pull
4x6 Weighted Chin Ups
4x8 Hammer Curls
4x8 Barbell Curls
4x10 Machine Rows
Day 3 Legs:
4x10 Machine Leg Press
4x15 Weighted Calf Raises
4x8 Hamstring Curls
4x12 Hip Abductors
4x5 Trap Bar Deadlift
Ab Routine (At least 4 days a week)
3x2 min Planks
3x15 Captains Chairs
3x15 Decline Crunches
>are your side delta big
See picrel, this was taken about 2 months ago and I've probably put on five or so pounds since then (bulking)
Forgot to mention I repeat the routine 2x per week (6 days total)
Height/weight and lifts?
5'8" 146 lbs (was prob closer to 142 in the pic tho)
220 lb incline bench for 3 reps (I use something similar to picrel so that number is prob inflated)
140 lb OHP for 5 reps
275 lb DL for 5 reps
Nice gains, shoulders look advanced
How was the volume of 6x a week when you started? I tried doing PPL twice a week when I started but it was way too much to recover from
Also are the rear/side delt exercises machines?
Yes they are machines. As far as volume goes, I very rarely go over 8 reps per set and most of my lifts on push and pull day are 4x8. As far as recovery goes, I will say this: I just turned 20, I have a damn near perfect diet, and I sleep 10-11 hours per night (trying to get up to 12). 6 day/week PPL is not for everyone, but if you're like me and you're in your physical prime and your whole life basically revolves around lifting, you can make 6 day/week PPL work as a natty. In fact a large portion of my gains were made on 7 day/week PP (no legs), so I've definitely made worse splits work too. You just need to sleep a lot and be young and you will not have a problem recovering.
Mirin shoulders
Thanks bro, that's usually what people notice first about my physique haha. I think this website is kind of bullshit though because under the "advanced" section it says that it should've taken me multiple years to reach these lifts, when in reality I've only been lifting about 10 months.
Goal body tbh
is inputting age a cope?
t. underage
70kg bw
180kg conv dead
195 sumo dead
90 bench
62 ohp
153 squat
without age
yea i think this website is a cope. started 1 month ago and this is without age
you're supposed to leave it blank, not leave it zero lol.
>mfw i didn't squat 80kgx5 fresh out the womb.
nvm im a moron the age is 0
Yeah definitely lmao, I think if you put in your age your score would actually go down though. Without age I'm pretty sure it's comparing you to other guys within your weight class, and since there are basically no guys in your weight class (sub 130) you are automatically number 1 and your score is inflated.
>128kg baby
Your poor mother
I'd say a less than a year old child repping 1PL8 bench would be pretty world class
MOOODS
>Age 0
Literally lightweight baby
Ask me how I know you have orangutan arms
unfortunately i dont think my poverty bench is cause of my arms
Hoping to hit 4pl8 squat in about 1-2 months and a 3pl8 bench in 3 weeks as per my programming
>I can pump 3 rep of 4pl8 squat and rep 8x 4pl8 deadlift but the way only to pump more than 2 rep of 2pl8 bench is to do it on smith machine
The life of a frogmodder is hell
>smith machine bench
Sir please have some shame. Just blast bench 3-4 times a week brah, I guarantee your press will go up.
Being fat gives man breasts, benching gives you strong pecs
>frogmodder
?
My Routine has the following main lifts:
OHP
DB Bench
Incline DB Bench
Pull-Ups
Dips
Deadlifts
Front Squat
Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
I tend to go light weight high reps on squats and programme kettlebell clean and press as an accessory lift every other day, plus i ride my bike 10 miles a day for my commute so my legs look worse on the blue man that in reals.
>Feel like choosing Dumbell over Barbell Bench is leading to underdeveloped pecs perhaps?
I feel like you being a beginner is the cause of that.
>kettlebell clean and press as an accessory lift every other day
This is really silly, and if your cycling had carryover you'd see it in your lifts. 10 miles is not far on a bike.
oof
this is what i get for rooooooning too much
I WILL PAINT THE WHOLE MAN GREEN. I SEE IT WHEN I DREAM.
5 months training with a 1 month gap because of holiday + holiday contracted coof
At least I can point to swimming and running 6 hours a week as a cope
Oh yeah I'm 80kg, 27m
Jesus Christ you're 27 meters tall??
Yeah
All forehead though
Apparently I'm very well balanced. I thought my bench was lagging behind tbh
How to get big bench?
I'm built like a t-rex.
>weight loss slowed to a crawl
Kill me.
Same rainbow man here. You’re in basically the backwards situation from me. Losing weight like crazy but starting to lose muscle, too. Just means the free gains are over, not that all gains are over.
I went for a massage and the chick said the right side of my back is way more developed than the left, and that I should focus the left in my future workouts
How do you even focus a side of the back?
I'm just doing SS(stronglifts) btw
Kroc rows maybe.
It means you have midline imbalances in your compounds. Hip shift in your squat, lean or twist in your deadlift, etc. Do you deadlift with mixed grip? It's likely a mobility issue that you're compensating for.
Nope, regular overhand grip. I did notice that in deadlifts my right shin tends to get more damaged than the left
Film your deadlifts and squats and I think you will definitely see some hip issues then. You can also do a self-diagnostic FABER test for hip mobility.
Holy shit I finally got advanced in something let's fricking go.
I put in 5RMs though and I don't really think I'd be able to hit those estimated 1RMs but I'll take it.
1rm front squats is not fun. Probably my least favorite lift.
100% agree, I like them for other reasons but my PR attempts are painful.
Nah, but when I bench the bar hits my chest below boob level. Actually the most painful part of failing bench and having to roll the bar off is getting my hips out. Your ribcage can flex but hip bones not so much, and my safeties are just a cm too low for easy escape.
Can't you just get a couple blocks of wood with rims to act like a lid for the safeties and raise them up by a few cm?
Measure the dimensions of the safeties and get things cut to fit on them them like the lid on a box
It's not really that much of an issue, since I'm not usually lifting till failure. But now that you mention it maybe I'll look into 3D printing something. I like the height of the safeties themselves since I don't have to worry about hitting them during the rep, but making a little clip-on attachment that can ramp the bar up a small amount might be pretty useful. Thanks for the idea!
This is a question I've always wanted to ask but I don't know any women that bench
Isn't failing a benchpress rep incredibly painful for women? Even when failed safely I mean.
I just find it kind of uncomfortable having the weight on my sternum
>101 lbs OHP
>proficient
why are standards for women so low?
They're physically smaller with lower natural muscle mass and don't have balls blasting test into them at all hours of the day
is it bad that I don't do bench press
my pec genetic are great and I only do ohp, deadlift squats and pullups. don't wanna have man breasts.
How do you think benching is going to give you manbreasts?
idk
I did pec work months ago and I looked like it was the only muscle I worked out. some chick said he liked my pecs but I still found them too big in comparison. now my delts are going up and I look more proporniate
tbh I feel like ohp and deadlift are more than enough for pecs but I want to read IST's opinion
What are your lifts like? I'm also this poster
and my traps are pretty fricking massive despite having no shrug or floor pull so I understand some muscle groups being genetically more responsive but it's hard to look "too big" as a lean natty tbh
Deadlift is going back up now that I've tweaked my setup, but bench is all over the place for me. One day I'll hit a 5RM and the next I'll struggle to do the same weight for a triple.
>495/390/535 @ 265
Tfw shit at deads
Back Squat: 405 lbs[Advanced]
Deadlift: 515 lbs[Exceptional]
Bench Press: 240 lbs[Proficient]
Overhead Press: 180 lbs[Proficient]
Chin-up: 110 lbs added[Proficient]
I am 6ft and 165lbs @ 20% bodyfat, I look like a skinnyfat loser but in fact I have schizophrenic Nordic super strength
post body
I could legit lose 20lbs
I am insane and will enter snap city eventually, I am very strict with form though
I can get a lot stronger I feel like I could have pretty competitive strength levels
Dear christ bro what are you even doing, please just do a hypertrophy block or 4, why bother getting strong as frick if the results aren't visible outside of the gym?
To be fair I look very cut when I'm lean, I've been a piece of shit to my body. Also, most of my muscles are in my back and so in day to day life you can tell that I'm pretty frickin' strong. pic doesnt really show my back. kinda hides my back.
homie PLEASE you have MAN breasts.
You a male with XY chromosomes have breasts. Fix up I'm begging you.
Yeah I don't have gyno they do go away when I lose weight but I get them back because I put on fat in short amounts of time via stints of poor diet
tbh bro I ran a really nice time this morning on a trail and I am baffled at how athletic I am for my shape, I will perform at a very high level once I finally get the integrity to treat my body right
What the actual frick.
I get positive comments in person, I am kind of a very bad photographer. I mean, it's bad, but the pic makes it worse lol
Those are some insane lifts for that height/weight damn.
>6ft and 165lbs @ 20% bodyfat
For your sake I really hope you're talking utter shite
>bench 157
>squat 107
The hell?
lifting half ass on everything but push tbh, skipping some leg days. I have ultra stick thin legs and weak tendons/joints
Im also skinnyfat and look like 6' 165 20% guy but less muscular
I actually do very high reps btw, 12-15 on most but 20-30 on core, and I actually don't do many compound lifts but do have lots of bicycle miles and trail running miles. I am a spectacle for my bros, the bullshit I can lift. I'm a mule. That shitty chest does 240x1 and 200x2, 180x4, 160x12. My squat really is my best lift I think, huge fricking hip bones.
Traded weight lifting for rock climbing. Working on V5/V6 now. Only lift twice a week, and bike to work daily.
My skeleton didn’t post
Man I hate being so weak in chest and shoulders, those lifts are very hard for me to progress though. Also deadlifts I do zercher deadlifts but there's no option for that so I'm guessing I could pull more but I haven't tried it.
Practice your mobility and also focus on the tiny muscles in your back/shoulders. When you bench your shoulder blades should be touching, this will let you push with your back. Don't forget to stabilize your core as well. Breathe right. There, now you are forklift.
Alright I'll keep those in mind, I should be able to bench more since I got a good dip. Any tips for OHP? That by far is my weakest lift.
Yeah, for the OHP I suggest having a deep desire to bring honor to your bloodline, as your ancestors watch from above.
This is meant to be a strict exercise, any sort of momentum or explosive energy will change your numbers closer to something you could get with an olympic lift.
>Yeah, for the OHP I suggest having a deep desire to bring honor to your bloodline, as your ancestors watch from above.
Sounds good
I'm also a shoulderlet. My deadlift and squat are heavy enough that even guys much bigger than me in the gym give me props, and even though I've struggled on bench for a long time, I've recently started making enough progress that I have a semi-decent bench.
But on OHP, I just can't seem to progress. Everyone seems to lift more than I do.
Redpill me on bench progress
tiny connective muscle groups for joints / muscle group activation
The tiny muscles must be stronger than the big muscles, and the muscle group activation must be whole, so if you're doing bench it goes from your lower abdomen to your upper back/neck, with the chest being in the CENTER of the lift.
Shoulders are literally all that matters
~160lb bw
120 ohp
150 bench
115 f. squat
No excuse on chest and arms, beyond not lifting for nearly 5 years. Though my shoulder I have to be careful with, tore the labrum, rotator cuff and a few other things.
test
8months lifting
>aaaaaahhh Im gonna pull Im puuuuulliinnggg
Forgot to attach
>not pulling with hamstrings and glutes and backstrap
I do exercises specific to my sport for legs. Dont back squat or didly as much as I’d like to but I have a 30” standing vertical
hitting a strength cycle soon though so hope to get those numbers up
yeah bicycle is very very good, but you also must put some time in the gym evening out what a bicycle does to a person haha
Imma footbal gay
>sled drives
>sled pulls
>rhythm squats
>trap bar
>RDLs
>walking lunges
etc, plus one day thats more mobility work
That stuff is top tier as well, do as high weight as possible on the sled, really make that hip drive strong. Sled is also really nice for posture!
Lifting for about 2 years almost.
93kg
175cm tall
christ, trying out for captain america?
you are scary strong but cant usefully apply it until your legs do a 2x in powah
>christ, trying out for captain america?
yeah sure if they want an ugly manlet version. i train really hard and I'm at my peak right now but it has taken a toll on my body. specifically my wrists are in a lot of pain all the time. i should stop powerlifting and do bodybuilding for a while so my joints heal. I guess that's the only way. or maybe try steroids for faster healing since my body can't handle my training.
my chestbro
Bruh I need to even out my lower body
On the cusp of being filly blue-green, new goal is a score of 74. I dont know how accurate the program is but its a cool way to visualize progress and setting goals
Contd
Body
Your wrists and forearms and testosterone levels are holding you back, do a lot of HIIT/olympic type training
>and testosterone levels
How are you assessing this? I agree my forearms are holding me back, I'm going to be focusing on doing more deadhang exercises
>do a lot of HIIT/olympic type training
What does that look like and why?
So smaller sized wrists and forearms as far as my logic goes would imply a lack of HIIT training as well as a lack of endurance training, it's something that just continually grows so long as you are a person that is regularly doing something very difficult. This has implications regarding HGH and testosterone. Your body is in good shape overall, I would simply add more athletic training and maybe isolate your forearms.
Alright thanks I appreciate it. I got a little concerned when you said I have low T but it sounds like something that can be improved on
Thank god I played footy my whole life pretty much, so my legs are naturally big AND I have fat distribution that stores more fat in my legs.
Most recent body pic.
Your legs can lift more than you give them credit for
I dont know mang, I feel pretty fricking dead during my last reps.
Those legs got 600lb squat for 2-3 reps in em
If in doubt focus on hip and lower back
Squats drain my energy way too much. Usually my first set goes very smoothly, but by the time I'm at my 5th, I'm wheezing like a fat frick trying to walk up a flight of stairs.
No other lift does that to me.
Ride bicycle at high elevation for long distance as hard as you can
Sorry its the best way, also very heavy sled and and very heavy lunges and lots of very high box jumps
Thick. Juicy.
Whats good for upper traps? Squats could be much higher if i didnt have a bad lower back.
shrugging your max deadlift until you pass out
> T. Has a bad lower back from not training it.
How about training your lower back if its not injured? Kettlebell Rus swings literally target those areas, shoulders, spine and hips.
Its a sharp pain in the lower back/tailbone area, my backs "gone out" on me before doing deadlifts to the point i couldnt stand up properly, and i get the same feeling sometimes when i do squats. Just something i need to get checked out.
what do you look like? my numbers are kind of close to yours and im wondering what kind of fiseek i can look forward to thanks
I haven't tested 1rms in almost a year though. Been chasing 10rms
you could probably improve your OHP and pendlay row with some confidence in form
More training would help too probably. I haven't done OHP in like 2 years until a few months ago. I haven't done pendlay row in like a year and a half. I prefer chest supported rows to save my lower back for Deadlifts. I do legs the day after back.
I'll add these are e1rms as well. I do 115x8 currently on ohp. 140x12-13 on chest supported rows currently.
Working on getting to proficient mode
Bench will be there shortly, deadlift in a monthish and squat in a couple months
I don't even focus ont my chest....
>tfw when near perfect symmetry
I've been stuck and the teal/green man for 3 years... What am I doing wrong?
what is your symmetric number? teal/green is from 60-75. 60 is pretty unimpressive but if youre in the mid 70s id say youre doing good
I'm in the pretty unimpressive range.
well what are you doing for your workouts? hows your food and sleep?