No one wants to feel like they did a suboptimal program and autists like to feel like they're superior to other gym goers because they train like pseudo powerlifters
Utter bullshit. I switched back from 5x5 to 3x8 and my lifts have been doing better than 5x5
2 years ago
Anonymous
>3x8
Not hypertrophy unless you’re taking 6 seconds per rep.
2 years ago
Anonymous
I hypertrophied your mom
2 years ago
Anonymous
It is not a coincidence 90% of ngmi dyels are doing idiotic „bodybuilding“ shit like 3 different curl variations 5x10 with just the bar.
You would know this if you actually go to the gym.
You don’t need a solid base. Stop listening to obese fricking powershitters. They’re the biggest coppers on this board. Just do a hypertrophy program like everyone else.
Literally the opposite you dumb Black person. There's a limit on how strong you can get depending on how big your muscles are. Why do you think you stupid ass strength Black folk plateau after the first month?
Hypertrophy until you reach the size you want your muscles to be. Then max out your strength or power.
>Let's not pretend like we're not all lifting to look good, get b***hes and make up for our insecurities.
Sounds like something someone insecure about women would say. Here's why I recommend you lift: >walk up a flight of stairs and not get filled with lactic acid >push or carry a piece of furniture a bit and not wheeze >have good joints and legs well into your senior years instead of chronic pain
You can't change how you look and it doesn't matter how much you lift, but you will suffer later in life if you ignore exercise. If you willingly allow that to happen then that goes against the meaning of life, which is to experience as much pleasure as possible.
>Let's not pretend like we're not all lifting to look good, get b***hes and make up for our insecurities. >I c-c-could always do those things without effort you fricking israelite moron
Lol, just pointing out that your modus operandi is moronic you little homosexual.
Rate my 4 day Upper Lower split, it focuses mainly on lower rep barbell exercises followed by higher rep SLOW rep dumbbell supplemental lifts for the upper body, and repeated high rep low weight compounds that are antagonistic for lower body:
>Tuesday - Upper
BB OHP 4 x 4-6 reps
DB Flat Bench 3 x 8-10 reps
Pull-ups 3 x 10 - 12 reps
pick 3 accessories (arms, shoulders, lats) 3 x 12-15 reps
because starting with ss is superior Programming wise. A noobie is better off with starting strength for their very first year or so because it is simple, quantifiable and trackable, you can easily streamline the process and tell that you are making progress. After you finish your Phase 3 Linear Progression on all of the core lifts you can just maintain the squat and deadlift at the weight which was at the end of their LP while continuing driving the stress/recovery/adaptation cycle of the upper body lifts for a masculine physique.
I think increasing your compounds is very motivating and it’s an objective measure of you growing muscle. So when I program myself or my friends I like to increase strength until it can’t be increased. All the non compound movements are higher rep because it’s hard to progress 5 lbs on them week by week even with low reps. It’s fun to see your lifts go up 5 lbs every week and it’s possible with lower reps.
Optimum for a n00b > start out on basic hypertrophy to build a small baseline and get used to working out and form > move onto strength based routine to utilise new gains and finally move some real weight > hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
Dyels and larpers will seethe at this
what's the point of doing hypertrophy work before strength work? >hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
this kind of backing off followed by accessories is what you do when you're approaching the end of your noob gains, what's the point of prescribing it to a total noob?
>"Get used to working out and form"
Doing SL or a starting compound routine will do that anyway, though. >move onto strength based routine to utilise new gains and finally move some real weight
see above > hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
The programs all recommend starting compounds, then adding accessories, to build a strong core, then start improving weak areas (e.g. tricep, lat, shoulders to help with OHP).
You do enough reps on something like 5x5 to develop an understanding of form, and you can watch videos or record yourself - hell, get a coach - and improve form while the reps start to add up.
Just do what you like. This shit is supposed to be a hobby. Trying to be as effective as possible and carefully plan out my routine like its a fricking complex military operation just makes me want to not lift. Not to go all Athlean-X, but min-maxing is killing your gains. Just lift, eat big, and sleep
No one wants to feel like they did a suboptimal program and autists like to feel like they're superior to other gym goers because they train like pseudo powerlifters
Fpbp
/thread
>mrw people do things i dont like
>which is..le bad
>mrw
>le Black person reaction image
Go back, touristbro
You should have a good strength base before you get into hypertrophy training. No one ever got big benching 100lbs.
yes because you cannot progress in weight in hypertrophy training
Correct
Yeah as soon as you do 10 reps your lifts completely stall. You sound utterly moronic right now.
>Yeah as soon as you do 10 reps your lifts completely stall.
Couldn’t agree more
Utter bullshit. I switched back from 5x5 to 3x8 and my lifts have been doing better than 5x5
>3x8
Not hypertrophy unless you’re taking 6 seconds per rep.
I hypertrophied your mom
It is not a coincidence 90% of ngmi dyels are doing idiotic „bodybuilding“ shit like 3 different curl variations 5x10 with just the bar.
You would know this if you actually go to the gym.
Just do low reps for your main compounds
Easy
moron
>You should have a good strength base before you get into hypertrophy training. No one ever got big benching 100lbs.
Whats considered a solid base?
You don’t need a solid base. Stop listening to obese fricking powershitters. They’re the biggest coppers on this board. Just do a hypertrophy program like everyone else.
i did
/Thread
Shutup twink homosexual
Literally the opposite you dumb Black person. There's a limit on how strong you can get depending on how big your muscles are. Why do you think you stupid ass strength Black folk plateau after the first month?
Hypertrophy until you reach the size you want your muscles to be. Then max out your strength or power.
If you need a strength program to bench 2pl8 you were already ngmi.
t. 6*15 decline press for over 2pl8
Let's not pretend like we're not all lifting to look good, get b***hes and make up for our insecurities.
Just train for aesthetics/hyptertrophy until you are comfortable in your body and save the strength training for athletes and sportsmen.
>Let's not pretend like we're not all lifting to look good, get b***hes and make up for our insecurities.
Sounds like something someone insecure about women would say. Here's why I recommend you lift:
>walk up a flight of stairs and not get filled with lactic acid
>push or carry a piece of furniture a bit and not wheeze
>have good joints and legs well into your senior years instead of chronic pain
You can't change how you look and it doesn't matter how much you lift, but you will suffer later in life if you ignore exercise. If you willingly allow that to happen then that goes against the meaning of life, which is to experience as much pleasure as possible.
I could always do those things without effort you fricking israelite moron
>Let's not pretend like we're not all lifting to look good, get b***hes and make up for our insecurities.
>I c-c-could always do those things without effort you fricking israelite moron
Lol, just pointing out that your modus operandi is moronic you little homosexual.
>everyone trains to get women and not be insecure!
>uh...except for these guys...but they don't count!
Kek, classic gymcel post.
>let's not pretend like my reason isn't everyone's reason
I lift and run for sports, bro. No one does powercleans for hypertrophy
can't you train for strength and add hypertrophy stuff afterward?
cause no one lifts
So what 3 day beginner program I should do for the aesthetics then?
This is 4 day but i run it 3 day, just do the 4th workout next Monday etc. 6 weeks in i actually look like i lift now
Thank that looks good
change those 100 x 5's to 5 x 20's and that's how every optimized bodybuilder trains.
youre supposed to switch it up and do some strength and some hypertrophy training cycles, not just all of one type
Rate my 4 day Upper Lower split, it focuses mainly on lower rep barbell exercises followed by higher rep SLOW rep dumbbell supplemental lifts for the upper body, and repeated high rep low weight compounds that are antagonistic for lower body:
>Tuesday - Upper
BB OHP 4 x 4-6 reps
DB Flat Bench 3 x 8-10 reps
Pull-ups 3 x 10 - 12 reps
pick 3 accessories (arms, shoulders, lats) 3 x 12-15 reps
same rep range for the rest
>Thursday - Lower
Squat
RDL
Leg Raises
Abs 2
Curls
Calves
>Saturday - Upper
BB Bench
DB OHP
repeat Tuesday
>Sunday - Lower
Deadlift
Front Squat
repeat Thursday
Lol
Lol
What if I want to get strong?
>ppl
>build strength & muscle
DYEL
because starting with ss is superior Programming wise. A noobie is better off with starting strength for their very first year or so because it is simple, quantifiable and trackable, you can easily streamline the process and tell that you are making progress. After you finish your Phase 3 Linear Progression on all of the core lifts you can just maintain the squat and deadlift at the weight which was at the end of their LP while continuing driving the stress/recovery/adaptation cycle of the upper body lifts for a masculine physique.
Y'all don't train arms everyday?
I think increasing your compounds is very motivating and it’s an objective measure of you growing muscle. So when I program myself or my friends I like to increase strength until it can’t be increased. All the non compound movements are higher rep because it’s hard to progress 5 lbs on them week by week even with low reps. It’s fun to see your lifts go up 5 lbs every week and it’s possible with lower reps.
See your compound lifts go up 5 lbs*
So you're autistic?
yes
>ppl
ngmi
Optimum for a n00b
> start out on basic hypertrophy to build a small baseline and get used to working out and form
> move onto strength based routine to utilise new gains and finally move some real weight
> hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
Dyels and larpers will seethe at this
what's the point of doing hypertrophy work before strength work?
>hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
this kind of backing off followed by accessories is what you do when you're approaching the end of your noob gains, what's the point of prescribing it to a total noob?
> what's the point
Literally said it in my post
> other thing
By this point they aren't a n00b
It's a 3 step program
>"Get used to working out and form"
Doing SL or a starting compound routine will do that anyway, though.
>move onto strength based routine to utilise new gains and finally move some real weight
see above
> hit 2x heavy compounds, 2x regular compunds, 2-3x accessories
The programs all recommend starting compounds, then adding accessories, to build a strong core, then start improving weak areas (e.g. tricep, lat, shoulders to help with OHP).
You do enough reps on something like 5x5 to develop an understanding of form, and you can watch videos or record yourself - hell, get a coach - and improve form while the reps start to add up.
Just do what you like. This shit is supposed to be a hobby. Trying to be as effective as possible and carefully plan out my routine like its a fricking complex military operation just makes me want to not lift. Not to go all Athlean-X, but min-maxing is killing your gains. Just lift, eat big, and sleep
brosplits are easily the most fun way to train fr
No matter what routine you follow, you will always end up looking relatively the same unless you skip entire bodyparts.
this is really it sadly it's mostly genetics + hormones and sleep quality
Because almost everyone on here is fat and dyel