>Started to get Veeky Forums with zyzz's program, pic related
>Lifting for half a year properly now, with shakes+creatine for most of it
>Still look DYEL as fuck and only 70kg (155 freedom units)
People here talk about SS+GOMAD all the time but is that legit or is it actually a meme? Considering switching programs since Zyzz's one isn't doing a lot
Are you taking the same gear Zyzz took?
That's the core component
Current supps are one serve of Serious Mass protein a day with milk and 3g CM, I'm not cycling like Zyzz was
No I meant what are your dosages looking like?
You're running at least test and deca right now right?
I'm not taking any gear at all
> never done cardio before. While I agree it is good for your heart and health
There is why you aren't getting any results
His routine is retarded and shit, the only reason he made gains is because of the gear
On gear you can make gains doing anything, literally do any exercise for a muscle group and it grows
So would it be better going SS+GOMAD or Stronglifts 5x5?
Either one
All beginner routines are almost the same with slight variances. Pick whatever sounds better to you and stick to it
Why the fuck you wanna do GOMAD? Did you read the sticky? Did you read the book? Heck did you do an ounce of research besides looking up Zyzz's routine?
Just fucking do any DECENT beginner routine and eat. Unless you're a spooky skelly you don't fucking need to do GOMAD. Decent beginner routine:
SS (You'll stall earlier with SL)
Greyskull LP (if you don't want to squat 3x a week, more upper body focus)
West side for Skinny Bastards
Since you're not a complete noob I guess you can do a 4 day upper lower or push pull split such as
Candito's Upper Lower split
Carrionlust's push pull (make sure you tweak the frequency. His frequency is fucking crazy)
>Eating way more than me
>Calling it "cutting"
>Being half my size
How much did you weigh 6 months ago and his much do you weigh now? If you gained 18-24 lbs during this time, that's a success. If you gained less than that, the problem is that you're not eating enough. And while I do think the program matters (a split will probably give you slower gains), it's probably the diet. Regardless, I agree with
I went from 64 (141lb) to 70kg (151lb). Looks like I'm gonna pick up Greyskull for the upper body focus as recommended because my bench is at 30kg (66lb) compared to 130kg (286lb) leg press and 65kg (143lb) overhead press
>143lb overhead press
Strong doubt
This thing, 5x5
>30 kg bench after 6 months of lifting
>doing machine OHP as a beginner
No wonder you aren't seeing gains. You will begin to look like you lift when you use barbells and bench around 80 kg, you have a long way to go.
>that
>OHP
try again friend
I did a machine like that for squats when I started and I could do 200 lbs. When I actually started lifting I could only do 95 on the bar.
Machines mean shit all
this
when you do "equivalent" machine exercise you dont worry about dropping this shit and hurting yourself so you can try and push 130%
when you do squats or ohp with free weight your confindence wont be as big unless you are fucking suicidal
besides, free weights also tests your stabilising muscles and shit
>SS+GOMAD
GOMAD isn't an essential component of SS, it's just a recommendation Rippetoe gave for skinny skellingtons who want to gain weight fast. Read the book.
That's not overhead press, you dum dum.
>Almost every routine says to deadlift 1x5 once a week or something similar
>Zyzz tells you to do deadlifts 4xf
>donkey calf raises
What if I wanted mule calf raises?
Never gonna make it
Beginner vs. Advanced routine.
All advanced programs will recommned high volume deadlifts at some time or another.
That was Zyzz's own personal routine he used in 2011 with 5 years of lifting experience.
That's not the same thing
Zyzz started gear less than a year into lifting and he was DYEL as fuck.
Look up his 4plate deadlift with horrible form
Yes, I know tonnes about Zyzz, was badly obsessed in 2012. He started roiding 4 months in, but roids aren't a magic pill, you still need to train, they also allow you recover faster and sustain higher volume, hence the 4 sets of deads, even with backsnapping form.
>herp derp juiceheads work harder than nattys
No shit bec theyre cheating
Cheating who?
>shakes+creatine for most of it
Wow there m8, no need to go hardcore
>there are people who bench 30kg
80kg=look like you lift
You have a long wet to go
youtube.com
Zyzz recommends low rep compound routines for beginners (i.e. SL or SS), the routine in the OP is after he'd built a strength base (and hopped on dat dere).
>that form at 0:30
>Expecting 17 year old with 1 month of training to have good form
Pretty much every beginner saw zyzz and copied his routine until finally trying SS
Lol at SS. Literally autismo routine.
SL is what non-retards use for their newbie gains.
was zyzz an inside job?
Why don't you like power cleans, user?
>Lifting 5x a week without gear and retarded routine
>Making gains
Pick one
Hey guys talking to a cousin who lost a ton of weight and asked him what routine hes currently on. He sends me this. How do I help him out? His routine seems utter shit
...
>Training legs
>Ever
What routine should I recommend to him?
Hes not looking for a diet program
I meant weightlifting program
op why the fuck did you lost your time with that routine
zyzz was juiced, if you forgot
if you wanna be aesthetic just do a bro split dude
how can you bench only 30kg but OHP 65k
It's a machine OHP which people say is significantly easier than free weights
That's because it is user :^)
You should be able to bench more than 30kg if it's your first time ever laying down on a bench, are you a fucking woman?
Not if he's doing 3x10 right off the bat.
This. I am doing Greyskull LP now up from 53kg to 62kg in 50 days without too much fat gain.
>10kg gained in under 2 months
what the fuck are you eating?
>this is the most fit i have ever been
>now i have a beer gut and i hate myself
seriously, should i even bother getting fit? my frame and proportions seem worthless, i don't want to train for months again only to get back in THAT shape.
dont bother
Anything I can. Sick of being auschwitz mode.
Breakfast: Largest bowl of Muesli I can stomach. + Maple Syrup.
Lunch: Chicken or turkey wraps or sandwiches.
Afternoon Tea: 100g or 200g of tinned Tuna
Dinner: Varies, heaps of vegies + rice + chicken/kangaroo/ other meats.
2nd Dinner: 0.5L full cream milk + protein powder + dextrose + creatine.
2 eggs + 4 pieces of bacon
The only way that routine could work is if you're an advanced lifter that takes a week to recover or you're on steroids at a lower level.
Starting Strength or a variation of it is your best bet and is the quickest way for someone at your strength level to gain quickly and efficiently.
GOMAD is pretty drastic though, just eat 500 more calories a day than you burn.
Yes, even if he's doing that. 30 Kg is baby weight. Even as a skinnyfat DYEL i can bench more
That's a troll routine dumbass
>not being suicidal
its like you dont even want to make it
Is Arnold's blueprint to mass routine any good? anyone know?
bodybuilding.com
>those rep ranges and rest times
youi are supposed to do those routines when you have a good base of strength
doing 3x10 with 225lb in bench press will blow up your chest if you have been doing only strength for a while even if your 1rm is 3 plates
doing 3x10 with your shitty 145lb will do nothing
ehm, arnold took steroids?
maybe like tottaly you problably dont?
You have to be either on steroids or mentally invincible in order to do it, but my friend in the Army did it while we were at officer training. He's fucking yuge already, though.
...
what the fuck
you were 53kg as a guy?
are you also a manlet?
Everyone has to start somewhere, bro. I have a friend that weighed 105kg mainly fat. Did no sports or nothing. He started dieting and training and is now "jacked". Sure it took him maybe a year longer to burn the fat. But since you're probably gonna train for years, one little year is nothing. Good luck mate!
thanks brah, already started won't stop
>is (insert any heavily roided lifter) routine any good?
NO. UNLESS YOU'RE ON GEAR THEN NO. IF YOU'RE ON GEAR THEN IT DOESN'T MATTER. YOU CAN DO JACKOFFS 3xF AND STILL GET GAINS
Machines are only good for "pump work" once you've accumulated a good base of strength and size. The only one I could say that's useful is the Lat Pulldown, you can use it if you are too weak to do chin ups.
>I have never done cardio
what did he mean by this?
>didn't do cardio
Pay attention PLG faggots
reminder that everyone should train cardio
That is the worst coffin design i've ever seen. It reminds me of 90s era powerpoint and clipart
>designing a coffin like that
>not knowing the difference between a coffin and tombstone.
When you need to feed an ATM a stray cat
Please tell me this is real
I'm doing SS (haven't read the actual book) and I'm seeing some progress.
I'm 6'2" 155 lbs with no previous lifting experience.
I want to focus hardcore on aesthetics. with light dabbling into strength.
Should I keep going with SS? It's been like 2-3 months. (I got sick and missed)
Pic related is goal body. I want abs and am scared of eating too much and becoming fatty.
>Pic related is goal body.
roids
Is roids actually required for that?
I've seen some pretty decent natty guys that come close.
Frankomans db routine adjusted give me advices on it or should i do pic related instead if so helpe me put more volume on it
Dumbbell Bench press 4x 12,10,8
Dumbbell Flys 4x 12,10,8
Skullcrusher 4x 12,10,8
Dumbbell Tricep Kickback 4x 12,10,8
One Arm Seated 4x 12,10,8 Dumbbell Extension 4x 12,10,8
Tuesday - Rest Day
Wednesday - back and BicepsBack
One Arm Dumbbell Row 4x 12,10,8
Bent Over rows 4x 12,10,8
Dumbbel pullover 4x 12,10,8
Concentrated db curl 4x 12,10,8
Db curl 4x 12,10,8
Cross Body Hammer Curl 4x 12,10,8
Thursday - Rest Day
Friday - Legs core and shoulders
Arnold press 4x 12,10,8
Upright row 4x 12,10,8
Lying hip abduction 3 x 29
Side bridge each Side de 3x 30
Front bridge 3x30
Weightened crunch 3x20
Weightened leg raises 3x29
Russian twists 3x30
it's possible natty but you need really good genetics. You can get close but it will take at least 3 years to achieve , 2 years if you have a solid base.
If you want to actually look like that normally? Yes.
If you want to be able to pull that off for one staged photo using every visual trick you have? No, but it'd still be fucking hard.
Connor Murphy is on ungodly levels of gear. I like his vids still but why would you roid for that.
>proportially small/normal traps and delts
>doesn't look overly big
>not overly lean
>no gyno or acne
He might be roiding but i don't think that his body is that suspicious
>needs to lose weight
>crossfit rated "excellent"
You burn a lot of calories, don't you?
Does gear fuck you up in the long term? Been considering trying at least deca
Potentially.
You probably don't want to run deca solo.
Why?
Let me rephrase: Its usually a bad idea to run any steroid that isn't testosterone based without also using testosterone of some sort alongside it. Because that non-testosterone anabolic is going to shut your production down anyway and now you're dealing with the effects of having no damn test in your system.
It's a grave stone you fucking retards
>hurrr I don't know the difference between a coffin and a gravestone
> Im not taking any gear at all
> zyzz Routine
Kek
>No cardio meme
>his heart health
KEK'D