What's a good fucking program to do after I get a bit stronger (and reach 1/2/3/4) to become BIG and AESTHETIC?
I'm sick of looking around and coming across "the Texas method" and all the other intermediate powerlifting bullshit. I like being strong but soon I will be happy with my strength.
The people on here who look good apparently do splits.. The people at the gym who look good are definitely not doing PL routines either.. SOO..?
I don't care if I have to workout twice a week or 5 times, I just want something that will give good results
oh, sorry user.....i've had an upset stomach all day......uh, what's that bulge in your pants?
Kevin Nelson
5/3/1 on main lifts with plenty of accessories
there's no reason you can't be strong and aesthetic, and i dont get why people believe you can only have one or the other.
Eli Reed
Bro split
Monday = Chest (Progressively overload Bench-press) + have fun doing any other chest related lift
Tuesday = Back (Progressively overload Weighted Chin-Ups) + have fun doing any other back related lift
Wednesday = Shoulders (Progressively overload on OHP and Shrugs) + have fun doing any other shoulder related lift
Thursday = Arms (Progressively overload Barbell Curls + CGBP, then have fun doing any kind of bicep and tricep lift)
Friday = Legs (Progressively overload on Squats and Deadlifts, start with Squats, end with Deadlifts)
Saturday = Calves/Abs (Progressively overload on 1st Calf and 1st Ab exercise, then have fun doing any kind of calf lift and ab exercises)
Put a timer on your phone for 45 minutes. You'll spend about 15-30 minutes on the first main exercise for your progressive overload purposes, and then just spend the next 15-30 minutes doing tons of sets with easier exercises going for squeeze/pump.
This is the best way to train if you actually want all of your muscles to develop evenly, since every single muscle group is getting plenty of action in overload and pump)
Brayden Moore
good point. I forgot 5/3/1 was so customizable. that way I can basically see for myself what works and what doesn't as far as the accessory work goes. might give that a try
Wyatt Brooks
fuck this is exactly what my body wants to do (I love the gym) but exactly what my mind (conditioned by rippletits) tells me I shouldnt do... I have no clue what I should do now
Brayden Cook
Texas method is LEGIT for strength* aesthetics though.
It doesn't matter if a study shows a brosplit is 3% slower than a 2x frequency routine. If you prefer training that way, do it. What matters is that you find something you'll stick to and train with intensity and consistency.
I mean just b urself
Jacob Flores
ITT: OP is a whiny dyel bitch who doesn't know what QTDDTOT is for.
Mason Williams
>that volume
People are really taking the whole less work = more gains shit to retarded levels.
>3x5 incline bench >2 sets of lat raises >1 set of squats
Who the fuck honestly does this shit? lmfao
inb4 >b-but it's total weekly volume!!!
Total weekly volume means dick all if your barely stimulating your muscles when you train them. Go ahead and train full-body everyday with 1-3 sets per muscle group at your working set weight, and watch how much gains you WONT MAKE
You guys honestly go full retard with the weekly volume logic. You're spreading your volume out so much that you're actually fucking yourself in the ass.
I've been training for 9 years and I see far better results not only on myself, but for others I train, by doing 15-20 sets in 1 session for single body-part, with 7 days rest, versus doing 4-6 sets in 3 sessions with 2 days rest in between.
Owen Long
Canditos 6 week is good.
Angel Foster
PHAT
Landon Brown
>counting the sets, not the total accumulated reps
Also thats a TOP set with squats/deadlift, you do 4-5 ramping sets beforehand you autistic retard
Brayden Rogers
45 total reps for bench. I do more just with my back-off sets and ramps.
Brayden Fisher
This program kicked my ass. Do this and eat more and you'll see progress. Bench volume is a little low but it'll kill your lower body
Grayson Harris
...
Evan Barnes
Post physique
>inb4 no reply
Carson Long
bump, anyone else?
Charles Reyes
nice
Connor Foster
>no Bleached.com
Jaxon Sanchez
its not very funny
Charles Gonzalez
The proper term is "COLONIZED"
Carter Hall
ok pol
the funny part about the cuck meme is that its a white girl being fucked by an alpha of another race while a white beta watches or is cheated on or whatever
thats the ironic bit that gives you laughs
Jeremiah Long
>Bro split people like you should be gassed I bet you're a jew too >the Texas method >the "X" method >the "Y" method hop off reddit and get yourself a copy of "Essentials of Strength Training and Conditioning" you should have read yourself at least once already Yes you can find free pdf of it you improve your google fu a little If you really are that close to a 1/2/3/4 it's time to ditch all the memes and all the "dumbled down for the average redditor" guides, don't you think From your post you seem totally clueless so my bet is that you're yet another DYEL brofessional memester
Carson Cooper
The Texas method is a METHOD, which happens to be useful to powerlifters. It absolutely can be used for bodybuilding. I use it for that and look good. No homo.
First off, look into the split template. Mine is like this:
And it works great. The original TM would have you doing much MUCH less because rippetoe was molested as a kid by a man who did lots of accessory work.
As I said, it's a method. learn it and play with it.
Gavin Peterson
>>counting the sets, not the total accumulated reps you should not count sets nor count reps you should count just the total volume expressed in percentage of your estimated 1%RM
Tbh I don't know what you mean by that. Because I am a fucking noob.
Elaborate please?
Blake Fisher
>Ab wheel lmaoing @ ur life
Easton Morris
ex. you bench press for 5 reps, 5 sets assuming you perform at you 5RM* (the best you can), you're benching 5x5x(87% of your 1RM) = 435% 1RMx5 = 2175% 1RM now, assume you bench press for 12 reps, 3 sets assuming you perform at your 12RM* (the best you can), you're benching 12x(67% of your 1RM) = 804% 1RMx3 = 2412% 1RM
if you count just the sets you're misrepresenting your total volume if you count just the reps you're misrepresenting your total volume to calculate your total volume you should actually count your volume
*Baechle formula, these percentages may vary if you use different formulas and/or if you refer to 95% of your 1RM as a baseline for all your other RM calculations and/or if you're training e.g. for resistance and therefore you're adopting a lower 12RM because of decreased rest times... in case of doubt, just count the kilograms you're lifting
Levi Roberts
Thanks friend. Makes sense to me now.
Tyler Taylor
Did you increase the bench volume yourself?
It's something I had to do with 5/3/1
Adam Mitchell
not him, but same. i also had to add more pressing onto 5/3/1
Benjamin Taylor
>BRAAAAAAPPFPPFFFFPFPFF
Oh my, sorry user I thought it would be a silent one. Wait... what's that bulge in your pants?
>scribd pure cancer, don't upload to fucking scribd >pdf content portions copy-pasted from noteworthy manuals like the NSCA and The Strength Pyramid, except that those are actually academic papers and this is all "bro I dedicated my life to it bro genetics my ass bro full body training bro" and then he goes citing in a bro-tier way the actual stuff but eventually he draws horrible conclusions and """""methods""""", literally bro-tier 3/10
