I currently have 10-12 weeks at my disposal in which I have infinity free time. I want to train as often as possible while building strength (hypertrophy wouldn't be a bad thing either) if that is possible. I basically want to spend as much time as possible in the gym over this period.
My lifts are pretty low because I spent a long time working on form and ironing out any little pains.
Does anybody have a program they coud recommend?
Oliver Brooks
I highly rate PHUL/PHAT
Luis Collins
Your lifts are low because you're a weak cunt.
Jordan Wilson
These numbers aren't bad, OP.
>scoobysworkshop.com/advanced-workout-plan/
If you diet well and rest appropriately, you'll probably experience significant gains from this imo.
Dominic Long
LMAOOO gymjunkie memes are fuckijg HILARIOUS dude theyre PERFECT at describing what happens at the gym hahaha
Julian Murphy
Different programs doesn't give huge differences in muscle gain or strength gain when you are at novice level like you are at those lifts.
Do a program that includes the basic compounds and include all major body parts with isolations, so any program you like really.
What you do outside the gym, mainly diet and sleep is the most important factor in growing bigger and stronger.
Nicholas Moore
Push / pull / legs would have you in the gym 6 out of seven days a week. Aim to lift in the late afternoon, doing some cardio in the mornings, and eat well. Example: >early morning: cardio >noon: cooking / prepping meals >afternoon: mobility >evening: lifting One day a week you'll take a rest from the lifting, but stick with the rest. In between the activities you can eat, read up on lifting and nutrition, or do other things. I'd keep the cardio light enough to be ready for the evening's lifting, but if you really want to go hard, you should eat accordingly.
Austin Sanders
Thanks for significant information.
Haha, right on. It's cool to hate things that "normies" like hahaha. Cool secret club we have here.
A for effort.
William Hill
Oh, and DO NOT UNDERESTIMATE THE IMPORTANCE OF GOOD REST, I can not stress this enough. 6-8 hours straight of quality sleep. That being said, if you give it your best, you should be pretty tired at the end of the day. Good luck!
Dominic Wilson
I was the user who recommended scooby's workout.
You might even want to check out his intermediate work out. The thing I like about it i that it emphasizes good form, hits the right groups, has a guided video for literally every exercise, and it focuses on dumbbells (which are superior to bench / bar imo). > scoobysworkshop.com/intermediate-workout-plan/
William Lee
Shit, been looking for a program like this for ages. Thanks mate
Isaiah White
Before you scamper off, any recommended PPLs to have a look at? And yeah, I aim for 10 hours these days because I'm a big pussy. Sleep is key.
Have you tried these routines yourself? And were your gains good if so?
Wyatt Hill
>that moment you realize your >6 years of Brazilian jujitsu training is useless
Landon Cruz
kekkle
Chase Walker
I have.
I noticed the biggest gains from the intermediate home workout. Looking at my book right here, I went from:
> DB press - maxed out (30 lbs) > Alt DB press - 11 / 10 / 5 (20 lbs) > Overhand pull ups: 6 / 4 / 3 > Underhand pull ups: 4 / 3 / 3 > (overhand and underhand gains vary depending on which one I start with - in this case i started with overhand) > DB row - 14 / 8 / 7 (30 lbs) (need more weight) > Bicep Curl - 6.5 / 6.5 / 4.5 (20 lbs) > Hammer Curl - 7 / 5 (20lbs) / 9 (15 lbs)
Just a note, this was within one month. Of course I switch up the order and stuff so these aren't consistent so low, but I wrote them here in the order I do them because I copied them right from my book.
Liam Stewart
SS+GOMAD
Benjamin Sanders
Just to be clear for any newfags, this is bait. OP's numbers are bad and he should feel bad, and Scooby is a fraud.
Carson Gomez
good post
Ryder Jenkins
>that moment when you realize you are useless
Colton Powell
OP here. Enlighten me my nigger.
Juan Brown
...
Dominic Price
I think you might be borderline retarded. Just because "normies" (kill yourself) like something, doesn't mean that other people need to like it as well. the only people who act as though Veeky Forums is some sekrut klub are people like you, and teens.
You'll never make gains. You're weak and will give up soon. You'll also be inundated with programs you have no clue about. Eventually choosing something like PPL.
Lucas Reyes
Yeah, you really got dat dem dere strength gains curling fucking 20 lbs and doing ZERO (0) legs.
OP, and everyone else, do not listen to this unlifting faggot. I recommend you take a beginner routine from pic related, start at weights that are only a moderate effort, and add weight EVERY DAY you do a lift. This is going to add as much strength as possible in 10-12 weeks.
For OP specifically, I also recommend gaining weight. Like, more weight than you think you need. A 6' tall man should weigh at least 200 lbs (about 92 kg) if he wants to be even remotely strong.
Jason Clark
I was also this guy I look like a pasty turd, but I squat and deadlift 500+ lbs at 220 lbs of body weight. I have experience in gaining sheer strength.
Thomas Smith
Nice strawman.
You must be a big strong guy to get away with not having a brain.
Benjamin Morgan
Good answer brother.
Appreciate the information.
Brody Harris
4u
Ayden Baker
> Yeah, you really got dat dem dere strength gains curling fucking 20 lbs and doing ZERO (0) legs.
First of all, fuck you for your shit-tier reading skills and awful attitude. Like I said in the post, that was my FIRST 30 DAYS of doing an intermediate workout. Going from 0 to 6 / 4 / 3 overhand pull ups is an insane amount of gains for a month of lifting (which is what OP was asking about - gains). And yes I did legs - it's in the workout that you're criticizing (without reading, apparently). I just didn't include any numbers because I figured OP got the idea from the fact that I maxed out double the amount of weight I was lifting on some of my exercises within 30 days.
Secondly, your advice is shit. If anyone should be "taking the beginner route" it's you. "Adding weight everyday you lift" isn't going to be manageable or safe to lift in two weeks. You ideally want to be able to get in 6 - 12 reps with good form, which isn't going to be possible if you fucking add weight everyday shithead.
Grayson Foster
>focuses on dumbbells (which are superior to bench / bar imo)
Samuel Campbell
>start at weights that are only a moderate effort, and add weight EVERY DAY you do a lift. This is going to add as much strength as possible in 10-12 weeks.
This is great advice if you want to have shitty form and injure yourself.
Also, why are you recommending beginner workouts for OP? He's been working out regularly for half a year now and appears to have made respectable gains.
Ian Gutierrez
>6-8 hours
Is 6 the bare minimum I can get away with? Due to certain work issues coming up, if I can still make gains on 6 hours of sleep, that would be awesome.
Nathan Phillips
Dude it varies from person to person. There's no magic formula for everybody.
Rule of thumb - if you're getting enough sleep, you'll notice gains.
Zachary Morgan
Those are pretty good gains for 30 days man.
Ethan Richardson
I wrote 6-8 and wouldn't advice the OP to get less because he's planning on wholly dedicating himself to training all summer on a likely very intensive regimen. If you're sticking with a 3x/week beginner or intermediate program, you might be able to get away with less sleep because you have a whole day to recover between training days, but again; I wouldn't recommend it if you can get more, and not at all for prolonged periods of time (think 3-4 weeks). It's not very easy for me to tell if it will work for you, as I don't know you nor your situation, so just play it by heart. If something hurts or you feel like shit, it's better to rest up properly than guillotining yourself because your fatigued muscles shut down on you while you're trying for a new bench PR.
James Wright
How the fuck do you curl 15 lbs for 3 reps LMAO WTF
Camden Gray
ICF>PPL regardings newbies who haven't lifted for a year. Did ICF and increased my strength at a faster rate than PPL. I'm 6' if that matters.
Jeremiah Ortiz
what a stupid pic, you would end up shooting yourself with this.