Ultimate minimalist routine.

Delete the sticky. Delete your shit threads and your bro splits. This is all you need.

  1. 2 months ago
    Anonymous

    What if you're too fat to do pull ups?

    • 2 months ago
      Anonymous

      same as always fatty, start with hangs, then do assisted until you can do them

    • 2 months ago
      Anonymous

      The obvious solution is to kill you are self.

      Alternatively, go on a cut (at least 500 kcal deficit, yes you need to count your calories, lardass) and do like he said:

      same as always fatty, start with hangs, then do assisted until you can do them

  2. 2 months ago
    Anonymous

    will we ever have one of these threads where op actually posts body?

    • 2 months ago
      Anonymous

      Sure. Here.

      • 2 months ago
        Anonymous

        yeah i mog u bro

  3. 2 months ago
    Anonymous

    We'll believe you when you post body OP

    • 2 months ago
      Anonymous

      >always the seething fitlet posting his pics of dyels after just 2-3 months of SS training as if that proved anything
      From your seething I can deduce that you're a weak gay with a shit body. Post yours, since you're such an expert.

      • 2 months ago
        Anonymous

        It's so funny how you get BTFO'd every single time you post this and how mad you get

        • 2 months ago
          Anonymous

          >points out you're seething because you always take the trouble of shitting up my threads
          >"Lol that means you're the one who's seething!"
          Just the kind of "logic" I'd expect from someone too stupid to understand how to work out properly. Keep it up with your 2 hours a day bro split, glue eating shit for brains.

        • 2 months ago
          Anonymous

          >BTFO'd
          Never happened. Not even once. Not once has one of you little shits ever been able to point out an actual flaw, only buzzwords (muh fixed reps, muh low volume) promptly dismantled.
          Still waiting for your "btfo", little shit.

          • 2 months ago
            Anonymous

            >Hey guys I look better than most of you, look how easy it is!
            >No I won't show my bowdy u fiwst ;(
            Hahahahahahahaha

  4. 2 months ago
    Anonymous

    >Still bench press instead of weighted dips
    >Still fixed rep and set ranges
    >Still noconcept what to do when plateu hits or not all reps are hit

    • 2 months ago
      Anonymous

      bench press instead of weighted dips
      Because benchpress is superior and also dips were added as an extra exercise if your chest is lagging a lot.
      fixed rep and set ranges
      Imbecile. Increasing the EFFORT is what matters. If you progressively increase the weights, it doesn't matter if you always do the same number of reps. The EFFORT increases. Fucking idiot.
      noconcept what to do when plateu hits or not all reps are hit
      Double progression addresses this and is clearly mentioned in the pic, illiterate imbecile.

  5. 2 months ago
    Anonymous

    lol brad pitt had an extensive workout for fight club and he was barely eating for multiple weeks. fuck off newfag.

  6. 2 months ago
    Anonymous

    This is basically spamming at this point but OP gets away with it because we have no mods or jannies

  7. 2 months ago
    Anonymous

    >1 year as upper range for those bodies depending on starting point

    You don't know what a bad starting point looks like gay

    • 2 months ago
      Anonymous

      Even if you're obese, 1 year of proper dieting and hard lifting is enough to reach those levels. Fast and count calories, fat gay. There are people who lost 100 pounds in a year, so unless you're talking about disabled people or 600 pounds monstrosities, 1 year is enough.

      • 2 months ago
        Anonymous

        He's one of those gays who only make excuses. In this world there are doers and there are excuse-finders, no other categories.

        • 2 months ago
          Anonymous

          Even if you're obese, 1 year of proper dieting and hard lifting is enough to reach those levels. Fast and count calories, fat gay. There are people who lost 100 pounds in a year, so unless you're talking about disabled people or 600 pounds monstrosities, 1 year is enough.

          Obese is not the worst starting point being ashwitz mode 190cm+ is. You build muscle slower than burn fat and it takes quite a lot of muscle to fill non manlet frame

  8. 2 months ago
    Anonymous

    better routine:
    >Sunday
    Lord's day of rest
    >Monday
    10x7 Bench or incline bench
    >Tuesday
    10x7 Row or upright row
    >Wednesday
    10x7 Back squat, front squats, or safety bar squat
    >Thursday
    10x7 Overhead press or push press
    >Friday
    10x7 Weighted pullups or chinups
    >Saturday
    10x7 Deadlift, trap bar deadlift, or RDL

    • 2 months ago
      Anonymous

      >10x7
      U wut m8

      Also, hitting each muscle group only once a week is suboptimal. Every study on the subject confirms that you should hit them 2-3 times a week. Benching once a week won't do much for your chest, even with that retarded volume (which would be impossible to achieve unless you use very light weight, like 30% of 1RM, otherwise you simply can't do 70 fucking reps).

      • 2 months ago
        Anonymous

        >every muscle is hit only once per week besides for some reason the back, which is hit twice
        >absurdly high volume in a single session that will either kill you, create injuries, or force you to lift exceedingly light weights
        >this is the level of shitheads on IST even after all those years of discussions

        all that matters is number of sets in the week. having to hitting something twice a week is a meme. also it is not a 7rm just a reasonable weight. pyramid set works as well. is just like hitting bench and incline on the same day but instead doing a lot of sets on one

    • 2 months ago
      Anonymous

      >every muscle is hit only once per week besides for some reason the back, which is hit twice
      >absurdly high volume in a single session that will either kill you, create injuries, or force you to lift exceedingly light weights
      >this is the level of shitheads on IST even after all those years of discussions

  9. 2 months ago
    Anonymous

    Why do you LARP like Pitt's physique is attainable for 99% of men?

  10. 2 months ago
    Anonymous

    >barely trains arms
    >doesn't train traps
    >thinks squatting trains all leg muscles
    Lol, lmao even, just post body and I'll believe you, don't post and you're a DYEL, that's it, post your fucking body already If you shill this routine so much

  11. 2 months ago
    Anonymous

    so coming from an intense 6day ppl should i reduce my calories? because this is like 1/3rd of the time and calories burned in the gym.

  12. 2 months ago
    Anonymous

    >not power cleans and pullups

  13. 2 months ago
    Anonymous

    Just grab one of Nuckols' free programs, lmao.

  14. 2 months ago
    Anonymous

    My minimalist consisted of ONE compound lift, for 10 sets of 3.
    A power clean to a push press.
    The only muscle groups I missed were pecs lats and biceps.
    You're a fucking poser not only with your 3 excercise base buy with your fucking shrine to comprise at the bottom there.
    Power clean+push press and weighted chinup do everything better then the bullshit you're peddling
    You reek of janny.

  15. 2 months ago
    Anonymous

    hmmm... it's minimal alright. I guess that is better than nothing at all. Not ideal in any way though.

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