>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 homosexual with a shit body. Post yours, since you're such an expert.
>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.
>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.
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. Fricking 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.
Even if you're obese, 1 year of proper dieting and hard lifting is enough to reach those levels. Fast and count calories, fat homosexual. 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.
Even if you're obese, 1 year of proper dieting and hard lifting is enough to reach those levels. Fast and count calories, fat homosexual. 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
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
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 moronic volume (which would be impossible to achieve unless you use very light weight, like 30% of 1RM, otherwise you simply can't do 70 fricking reps).
>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
>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
>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 fricking body already If you shill this routine so much
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 fricking poser not only with your 3 excercise base buy with your fricking 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.
What if you're too fat to do pull ups?
same as always fatty, start with hangs, then do assisted until you can do them
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:
will we ever have one of these threads where op actually posts body?
Sure. Here.
yeah i mog u bro
We'll believe you when you post body OP
>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 homosexual with a shit body. Post yours, since you're such an expert.
It's so funny how you get BTFO'd every single time you post this and how mad you get
>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.
>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.
>Hey guys I look better than most of you, look how easy it is!
>No I won't show my bowdy u fiwst ;(
Hahahahahahahaha
>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
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. Fricking 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.
lol brad pitt had an extensive workout for fight club and he was barely eating for multiple weeks. frick off newbie.
This is basically spamming at this point but OP gets away with it because we have no mods or jannies
>1 year as upper range for those bodies depending on starting point
You don't know what a bad starting point looks like homosexual
Even if you're obese, 1 year of proper dieting and hard lifting is enough to reach those levels. Fast and count calories, fat homosexual. 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.
He's one of those homosexuals who only make excuses. In this world there are doers and there are excuse-finders, no other categories.
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
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
>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 moronic volume (which would be impossible to achieve unless you use very light weight, like 30% of 1RM, otherwise you simply can't do 70 fricking reps).
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
>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
Why do you LARP like Pitt's physique is attainable for 99% of men?
>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 fricking body already If you shill this routine so much
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.
>not power cleans and pullups
Just grab one of Nuckols' free programs, lmao.
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 fricking poser not only with your 3 excercise base buy with your fricking 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.
hmmm... it's minimal alright. I guess that is better than nothing at all. Not ideal in any way though.