Unironically what routine do I need to follow to reach this body type?
 It's All Fucked Shirt $22.14 |
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It's All Fucked Shirt $22.14 |
Unironically what routine do I need to follow to reach this body type?
Unironically what routine do I need to follow to reach this body type?
It's All Fucked Shirt $22.14 |
|
It's All Fucked Shirt $22.14 |
2-3 years of lifting
But with what routine and diet?
Assuming you are 180cm male, around 2.5k calories, 120g protein per day while maintaining. During cut, 1.8k cals per day.
And what routine?
But IST told me Starting Strength will turn my into a fatass bloatlord?
Don’t do ss, literally just find whatever bb routine on google and just stick to one for a while
Thing is, IST is mentally moronic and doesn't understand what the "starting" part of starting strength means. It's a 3-6 month program meant to build a strength base and learn proper form before you hop to whatever suits your needs whether more strength or hypertrophy focus. 3-6 months is the blink of an eye in terms of your fitness journey, dumbasses who stay on it for 3 years and become fat trexes are just too stupid to read correctly.
Start on SS then move to 5/3/1 after a couple of cycles (like the other anon mentioned). The latter should keep you from getting too big.
>routine
Doesn't fricking matter. Just lift heavy.
>diet
Healthy with lots of protein.
Lifting heavy alone won't get you abs
Works for me.
Post routine and physique
I roughly look like this maybe a bit bigger chest and smaller arms. routine is some mentzer kind of thing made of basic compounds and smaller isolation exercises. since you were talking about abs I do train my core end of every workout and also at home on rest day like 4-5x/week calisthenics type exercises like hollow body holds dragon flags etc.
to look like this while posing? 2-3 years of lifting naturally and a cut after starting from a decent base (not a fat lard).
to look like this without posing or flexing? 8-10 years of lifting and a cut assuming you are natural.
I look like this, got there from horrible skinnyfat start via ~9mo powerlifting, then appetite disappeared for unknown reason so slow but consistent weightloss, mostly just kept doing bodybuilding stuff but kinda half assed and still ate junk for abt a year (albeit less so i still lost a lot), then gradually getting more serious. bit over 3 years lifting now, only looked this good in the past few months bc i finally did a proper cut.
1g protein per lb bw, eat healthy in like a 500cal surplus to build the base, and then switch that to a 500-1k cal deficit when you wanna cut. Just eat healthy, you know what that means, no processed stuff and avoid dumb meme diets. veggies, whole foods, lean proteins, &c
bit of an overexxageration, unless you just mean "look like this in photos"
Can you post your routine?
do something PPL, legs optional. Ive changed mine a lot over the years but for a long time i did push on M Th, pull on Tue Fri, and made good gains w that. bunch of good programs out there i'm sure. I stopped seriously training legs a long time ago tho.
something like
push
incline bench
dips
OHP
db pause flat bench
lat pullovers
lat raises
tricep pushdown dropsets 15x3
lu raises 20x3
pull
pullups, sometimes some chinups
tbar row
lat pulldowns w wide chinup grip
db pullovers
straight bar curl dropsets 15x3
wide grip lat pulldown
lu raises 20x3
8-12x3 for everything not otherwise said. honestly just look something up, i did a version of destroy the opposition, then candito + smolov bench when i did powerlifting. smarter people than me out there have put together good excel spreadsheets, but eventually you can just sorta wing it.
You could skip all the accessory stuff and do literally nothing but pullups, OHP and lateral raises while maintaining low body fat and look like the guy in op.
Become a child soldier at 8, infiltrate an enemy country and develop a schizo personality.
2-3 years of lifting. Im at 2,5 now and i looke like him. Also depends on your body type and the breaks you take (i did have some fall-offs of like 2-3 weeks sometimes). Very achievable.
It's written '2.5' you disgusting euro-poor
Is it a mire to be told I look like reiner
Kettle bell supremacy.
https://www.strengthlog.com/beginner-powerlifting-program/
Build a base with this and then do whatever you want.