not him but he's right, don't believe those bullshit muscle activation pics, they don't tell you the whole story
you do hit a fair amount of abs with the usual compounds 99.99% of people does
hanging legs raise and farmers walk have huge abs activation too
usual compounds+these two accessories and you're gonna have all the abs you need, the rest is diet dependent
Aight fair, my dumb ass didn't spot the hanging leg raises. Farmers carries don't do much for abs either, at least not in my case (still worth it for the grip and trap gainz).
Still, no unilateral lifts in that pic.
Can't bother making a pic so here's a big greentext.
Chest: >Incline Bench Press >Dips
Shoulders: >OHP >Lateral Raises >Face Pulls (also works back)
Back (aka where people give me a (You)): >Pullups/Chinups >Chest Supported Rows >Hyperextensions
Legs: >Squats >RDL >Back Lunges (glute focused) >Leg Curls
Core: >Hanging Leg Raises >Uh, uhhh... I guess that's it
Biceps: >Heavy EZ-bar Curls >Light Zottman Curls
Triceps: >Heavy Tricep Pushdown >Light DB Skullcrushers
Cardio: >Any form of biking (except on the road you lycragay) >swimming >rowing >now that I think of it do whatever I don't care (except being on the road you lycragay)
>Any form of biking (except on the road you lycragay)
Heres your (you) for getting passed up and going slow as frick. Once you get a taste of the speed life you wont go back. Sorry you suck so hard kiddo. just enjoy the ride.
>only core is farmer walks and leg raises >not too much forearm besides the dead lifts >no calves (no farmer walks don't count idk what that diagram is)
Other than those few nitpicks, pretty gud. And packs into a pretty tight space.
They're both loaded carries. The way you carry the weight is different, but they both involve a lot of TUT and core strength. FW hits forearms and traps more, TGU is godly for shoulder stability.
Thank you for the answer.
Any reason you do high bar squats instead of front squats, other than just preference? I've found that I absolutely love incorporating oly lifts and kettlebell work into my routines (building leg days around them) and fron squats feel so fricking good especially if I'm cleaning the weight into them even though it's not really significant how I get it into front rack kek.
Its a matter of preference. I also love both lifts, but I have trouble with bench and deads (impingement with the former and t-rex arms with the latter) so I want to be able to at least say I can do 1/x/3/x when someone asks for my lifts.
And low bar squats feel like shit in my low back.
Dude in my rowing team rows on the water or the machine every day. Every fifth day he benches and supersets tricep pushdowns and straight bar curls (one plate). Dude is frickhuge and does the most minimalist routine.
>any leg exercise >incline bench >chin up or row >(optional) any shoulder and arm accessory lifts >any cardio >don't eat like a pig
Congrats ur ripped and healthy now
1x10 of all of these
You also need abs, and a GF.
You hit abs enough with compound movements
No, you don't. Not with just stuff from that list.
deadlifts and squats are literally all you need to build abs
lol
Not sure if misinformation spreading sociopath or larping DYEL
not him but he's right, don't believe those bullshit muscle activation pics, they don't tell you the whole story
you do hit a fair amount of abs with the usual compounds 99.99% of people does
hanging legs raise and farmers walk have huge abs activation too
usual compounds+these two accessories and you're gonna have all the abs you need, the rest is diet dependent
Aight fair, my dumb ass didn't spot the hanging leg raises. Farmers carries don't do much for abs either, at least not in my case (still worth it for the grip and trap gainz).
Still, no unilateral lifts in that pic.
Cap, don't fall for that meme you lazy ass
When will this meme die?
If you don't hit abs you'll have shitty abs, simple as
>and a GF
the more i read horror stories about relationships the more i feel i should just stay alone t b h
true
you also don't need about half of that
Swap cables lateral raise in.
You don't need many things. But having the luxury of variety keeps things more fun after years of lifting.
I don't see chicken, broccoli, or rice in that image.
Can't bother making a pic so here's a big greentext.
Chest:
>Incline Bench Press
>Dips
Shoulders:
>OHP
>Lateral Raises
>Face Pulls (also works back)
Back (aka where people give me a (You)):
>Pullups/Chinups
>Chest Supported Rows
>Hyperextensions
Legs:
>Squats
>RDL
>Back Lunges (glute focused)
>Leg Curls
Core:
>Hanging Leg Raises
>Uh, uhhh... I guess that's it
Biceps:
>Heavy EZ-bar Curls
>Light Zottman Curls
Triceps:
>Heavy Tricep Pushdown
>Light DB Skullcrushers
Cardio:
>Any form of biking (except on the road you lycragay)
>swimming
>rowing
>now that I think of it do whatever I don't care (except being on the road you lycragay)
Life:
>Stretch
>Hug a loved one
/thread
/board
>Any form of biking (except on the road you lycragay)
Heres your (you) for getting passed up and going slow as frick. Once you get a taste of the speed life you wont go back. Sorry you suck so hard kiddo. just enjoy the ride.
It never fails to bait a moron. Here, let me do it again.
Lycragay.
Lycragay.
*squat + leg curl (or sldl + leg extension)
*dips
*ring/rotating grip pullup
got a routine that incorporates these?
>only core is farmer walks and leg raises
>not too much forearm besides the dead lifts
>no calves (no farmer walks don't count idk what that diagram is)
Other than those few nitpicks, pretty gud. And packs into a pretty tight space.
Tbf you can do core yourself at home.
>KB Clean & Press
>Pull Ups
>Dips
>High Bar Squats
>KB Swing or DL
>Turkish Getup or Farmer's Walk
EZ
>Turkish Getup or Farmer's Walk
how are these 2 related?
They're both loaded carries. The way you carry the weight is different, but they both involve a lot of TUT and core strength. FW hits forearms and traps more, TGU is godly for shoulder stability.
Thank you for the answer.
Any reason you do high bar squats instead of front squats, other than just preference? I've found that I absolutely love incorporating oly lifts and kettlebell work into my routines (building leg days around them) and fron squats feel so fricking good especially if I'm cleaning the weight into them even though it's not really significant how I get it into front rack kek.
Its a matter of preference. I also love both lifts, but I have trouble with bench and deads (impingement with the former and t-rex arms with the latter) so I want to be able to at least say I can do 1/x/3/x when someone asks for my lifts.
And low bar squats feel like shit in my low back.
Dude in my rowing team rows on the water or the machine every day. Every fifth day he benches and supersets tricep pushdowns and straight bar curls (one plate). Dude is frickhuge and does the most minimalist routine.
Forgot: benches 4 plates for reps. He is a bit overweight though
The trick is to choose which 3-7 to specialize in.
All of these are the worst possible lifts you can do for each bodypart, nice job!
>preacher curl
>hanging leg raise
>kettlebell shit
lmao
>any leg exercise
>incline bench
>chin up or row
>(optional) any shoulder and arm accessory lifts
>any cardio
>don't eat like a pig
Congrats ur ripped and healthy now
Do the needful, sir