WHY IS IT SO FRICKING HARD TO FIND A GOOD PROGRAM
I EITHER DON’T GAIN MUSCLE OR OVERTRAIN
WHY IS IT SO FUCKING HARD TO FIND A GOOD PROGRAM. I EITHER DONT GAIN MUSCLE OR OVERTRAIN
WHY IS IT SO FRICKING HARD TO FIND A GOOD PROGRAM
I EITHER DON’T GAIN MUSCLE OR OVERTRAIN
YOU WILL NEVER HAVE ANOTHER HERO
YOU WILL NEVER HAVE ANOTHER CHANCE
YOU WILL FALL
BECAUSE YOU NEVER TRIED TO STAND FOR YOURSELF
FRICK YOUR SHITTY WEEB MUSIC AND HELP ME
just modify it so it suits you, braindead Black person
5/3/1 is the ultimate routine
Not really. It’s boring and no new lifter is gonna want to do it.
It's boring as you want to make it. OG 5/3/1 is very barebones but books has some really good templates. And what the frick are you expecting from a program? Hookers halfway thru the workout you fricking DYEL homosexual
you guys are unredeemable
What’s wrong with that SS twitter dude?
>squat only twice a week
What
That's the ideal way to do it, one day low rep high weight and the other day high reps low weight
the image is arguing in favour of 5/3/1, you silly boy
Yeah just do madcow with some hypertrophy stuff.
Because you're old.
Start over from a beginner routine.
Actually measure your volume for once instead of just sets math it out (set*reps*weight) on a weekly basis per group. As you can move more weight your volume goes up even if sets and reps stay the same. You eventually reach a point where the actual volume becomes unrecoverable. Take a minute to dissect what you were doing when you were overtraining and compare it when you weren't gaining then try to figure out what would be in the middle.
Kinobody program is still the #1 program for aesthetics
Not only that but its also great for strength too. I never ran straight up powersharting programs so Im not comparing to those but I reached 50kg dumbbell incline, 40kg db shoulder press, 50kg ez bar preacher etc. all for 6-8 reps doing his program. i know that on fit everyone lifts those in 3 months in real life i get compliments left right and centre when i lift those while looking aestethic and not +100kg powersharter. I had way way way worse results running 6x PPL etc.
And then the best part about his program is that it's the #1 for longetivity and sustainability. Its so fricking easy and enjoyable to train 3 times a week for like 45 mins each. The other thing is that "everyone" is a sub 1 year lifter when they are still high on noob gains and motivation is a driving factor, so they dont understand it yet but a routine that is maintainable for 5-10+ years is so key. It just becomes part of your life that you can easily go through even when you are busy with other things in life.
Which program? Can you post it?
SS
Make your own program
do the overtaining program but a little less?
brain dead cattle has to be told what to do or he cant function
That's not fair. I can run outside but only with others. Solo I will not give a frick. A treadmill or Stairmaster forces me to go hard so it's good having something to tell my lazy was what to do.
Trendmill forces the user to run faster than they should by design. This increase your endurance capacity. Also running outside is another skill which requires you to know how to breath in and out correctly. What to do when the wind is going against you and how to pace yourself in the cold/heat.
You over train? Beiginner programs make it hard to over train.
Just do 531 or 5x5 bro
Do 5 X 5. It’s fun. 531 is moronic. Hypertrophic splits are boring.
>Hypertrophic splits are boring
WHY DO YOU PEOPLE EVEN LIFT
i need to leave this place
Gtfo. Dyel. Some people actually like to lift heavy.
I wake up. Drink 2 cups of black coffee. Put on my red flannel shirt grab my chainsaw and cut down ancient trees and and deadlift them. What is your profession, dyel?
>OMG WTF YOU ARE ACTUALLY LIFTING TO... BECOME STRONGER?
yep, and my muscles are growing too while you cope and seethe spending 3x the amount of time doing gigasets and destroying your tendons
Strength training is way harder on your tendons though
Generally speaking, no, but YMMV. Tendonitis generally occurs due to chronic (i.e. volume) rather than acute (i.e. intensity) overload. Maybe risk for acute forms of injury is higher, but it's debatable by how much, and how much of a tradeoff that acute injury risk is vs the longer term chronic injury risk you negate with low volume. Personally I've had the least amount of tweaks and injuries running strength programs over the past few years, but that's just my experience.
Do a PPL/UL hybrid split.
Day 1 - Legs (Quad focused + forearms)
Day 2 - Upper (Chest + Traps focused)
Day 3 - Arms
Day 4 - Lower (Hamstrings and Glutes focus)
Day 5 - Push (Shoulder focused + Triceps)
Day 6 - Pull (Lat focused + biceps)
You can probably remove the arms day if you want a five day split, but this works best for me.
>legs
>quads & forearms
I hit forearms in my leg days to make them more enjoyable and also so I hit then 2 times a week.
Pants on head moronic. 6 days a week in gym as natty is dumb as frick
wrong you are dysgenic, dyel and brown
Why not? I made a lot of gains doing 6x a week. I was also eating like a madman but the more muscle stimulation gave me better results.
99.9% chance the program is not the issue. You can make gains with any program.
How is your diet? Consistency? Intensity? Recovery?
this, do one of the programs that "didn't build muscle" except gomad this time
You don’t overtrain homosexual stop being a pussy and eat meat and eggs and sleep
do
>push
>back
>rest
>legs
>arms
>rest
>rest
or
>upper 1
>lower 1
>rest
>upper 2
>lower 2
>rest
>rest
if you overtrain, simply modify the program to have less total sets if you train with high intensity or take an extra rest day here and instead of being a massive homosexual about it. Also, you should look into when to take deload weeks depending on how advanced. Otherwise try increaseing the quality and quantity of sleep and eat a diet that fuels your workouts.
This shit really isn't that hard
For me....
>program for strength
MadCow, but it gets boring with time.
>program for building
PPL, hands down, but one needs to have patient and discipline.
Pic not related.
No such thing as overtraining.
If you think there is, you’re NGMI
stop ot with the meme programs.
>5 days a week upper/lower (you are benching 3x)
>select a number of sets that stays consistent through this block
>get in the gym and do whatever inspires you with the rep ranges
this right here is the best way to train.
Imagine not being me,
The man who intuitively programs all his own training
are you looking to get stronger or lifting for aesthetics? if it's the later then I can't help you LMAO
Same i unironically dont know what programm do to
any bench or pec variation
any squat variation
any pull ups or lat pull down variation
any number of isolation for small muscles you feel like doing with the time left
3x10
3 times a week
gg
Has anyone tried Renaissance Periodisation type routines as a natty?
Why would I use this app and support the goblin israelite in his endeavors to fill his pockets?
I'm just gonna use it for a month then do it myself, it seems pretty simple
>Do 4, 5 or 6 week mesocycle including 1 week deload
>Start off doing small number of sets and lift to 3 RIR
>Get closer to failure each week and then go to failure on final week
>If you aren't getting much of a pump and are recovering fine then add sets
>Use strict form
>legs
A hip hinge
A knee hinge
A calf raise variation
>back
A vertical pull
A horizontal pull
>shoulders
A vertical press
A lateral raise variation
A rear delt exercise
>chest
A press
A fly
>arms
A curl variation
A tricep extension variation
>abs
Some form of crunch
That's literally it. Pick an exercise you like for each slot and there's your program
>muh sets, muh reps
3 sets of 8-12 reps. Start with a weight you can do for 8 reps. The next time, try more reps until you can do 12 reps with good form. Then increase the weight and do 8 reps. Rinse and repeat indefinitely.
>muh split
Full body, twice or thrice a week.
Based + true. Should be included in the sticky tbh.
If you don't want to put in work into grouping them, just put them into ChatGPT and tell the robot lady what you'd like. Start from there and tweak the program according to your needs and the responses of your body
Your not over training… your under recovering…. Get more sleep, eat more and better…
What's your diet?
You won't grow on any program if you're not eating a surplus.
Overtraining is a meme
It's because you listen to the internet. Just do 3x10 bro splits, 3 workouts a week, low fat high carb diet.