>Strength = aesthetics >Deadlifts are good for hypertrophy >You HAVE to squat and will not make any leg gains with hack squats, leg press etc >Do not use machines >Cutting and bulking >Lifting isn't 90% genetics >OHP is enough for delts
>Veeky Forums memes you fell for Training for 'aesthetics'. It's the fitness equivalent of being Veeky Forums. >Train for a POWER sport like boxing >Get 'aesthetics' as a side-benefit of the actual training >Be fitter overall than 99% of Veeky Forums Now you're getting real.
Jordan Moore
>training for aesthetics as a natty
Nathaniel Martinez
>Cutting and bulking How is this a meme?
Grayson Gray
you were doing ok until you said cutting and bulking are memes
gl gaining muscle without a calorie surplus of some sort
Leo Cooper
>training ONLY for aesthetics, ever
Sebastian Adams
probably referring to clean bulking
John Clark
The sort of bulking recommended by Veeky Forums is eating a huge surplus, getting fat as fuck and then aggressively cutting losing most of your gains.
Oliver Anderson
If dubs then Jeff goes for good
James Fisher
If dubs then u go
Parker Davis
no
the recommendation you see here is to bulk at 500 calorie surplus, which is not a huge surplus
less than this is tricky, if you only have 250 surplus some minor fluctuation in your activity can get rid of that surplus very quickly
the cutting recommendation you see here is to cut at 500 deficit, which is probably too slow for most people
Christopher White
Which literally only really works for enhanced lifters.
Natties are far better off by initially cutting down to a reasonable bf% and then lifting on a small to moderate surplus
Carson Reed
>use heavy weight and mainly lift less than five reps
vs
>Lift lighter weight and do 6-12 reps
Lifting lighter will lead to less injuries and is far superior.
Levi King
>Challenging your CNS
vs
>Bad cardio
Robert Gomez
I want muscle gains not CNS gains
Christian Russell
and that's why you will be stuck at the same weight for life looking like a dyel
Benjamin Young
You do realise that when doing 6-12 reps you still add weight right?
Noah Baker
Shut up Jeff and pls go
Luke Long
You'll still progress with strength at a 6-12 rep range and have far fewer injuries if any.
Plus you'll gain valuable strength endurance and look better.
Gabriel Thomas
Nice try Jeff, I can't leave
Connor Cox
>tfw you fell for the "cardio ruins gains" and "running ruins your knees" meme It kept me from running for so long until I finally did it. I run 4x/week now only lift 2x/week. Ran 3 marathons and 1 50k. Have not had a single injury yet.
Ryan Powell
If you really think 6-12 reps has less chance of injuring you than 5s or less then you're either lifting absolute bitch weight or you're a total fucking noob. Possibly both.
Jace Peterson
>Genetics dont matter (tfw chad friend benched 140kg after less than a year lifting eating shit missing workouts with no set routine just going in and doing bench and arms once each week)
>Cutting and bulking
>Eat big to get big (if you eat big you get fat and make no more strength or muscle gains)
Charles Rogers
Cardio did ruin your gains since you are no longer lifting more than twice a week.
Daniel Wood
>Eat big to get big (if you eat big you get fat and make no more strength or muscle gains)
this
Nathaniel Adams
Veeky Forums memes that turned out to be correct >Strength = aesthetics >Deadlifts are good for hypertrophy >Squatting is a good lift for building mass in your legs >Machines leave your stabilizer muscles weak >Cutting and Bulking >Genetics determine your insertions, but anyone can build muscle effectively
But you're right, OHP doesn't quite cover delts
Justin Bell
because delts are composed of 3 different muscles not just one. OHP mainly targets the front delt. the middle and back delt still get some work done but not much.
for middle delt you can do klokov press and for back delt you can do rows.
Adrian Flores
But it works, phaggot
95% of people go to the gym to look better. Very few autists do it to get stronger in lieu of playing an actual sport.
Blake Murphy
>Strength = aesthetics >Deadlifts are good for hypertrophy D A D L A D W L A D E W L A D W E W L A D E W L A D W L A D L A D A D D
there are tons of people here who post in CBT threads that look like that mainly do heavy compounds.
just because you couldn't get to decent weight to start seeing results don't assume everyone else won't either.
>inb4 but he's a manlet
Hudson Mitchell
I can understand heavy compounds but doing accessory work is essential for aesthetics and if you are doing accessory work for strength you are straight up retarded
Jaxson Adams
>This guy got big muscles doing strength training >That must surely mean that strength training is superior to hypertrophy training!
Jack Harris
lol thanks for your 1 year experience advice I have been lifting for 4 years but have I'm sure you are aesthetic as fuck and based on the projections of your first year gains just imagine what you'll look like in 3 more years :o :o
Landon Ramirez
>500 calorie surplus = 1 pound a week >at most you are ever going to build is half a >pound a week >there for you would be gaining 50% fat and 50% muscle in the best case scenario
This is why you should not eat at more than 300 calorie surplus.
Sebastian King
pretty much but im gonna add
>abs are made in the kitchen
no motherfucker they are made in the gym. if you dont train abs no matter how low you cut u'll just end up looking like a surfboard
Grayson Lopez
the amount of muscle vs fat you gain depends on how hard you train and if you also do cardio. if you push yourself every workout and do cardio that ratio is more like 70:30 or even more towards muscle.
Brandon Johnson
This one. Feel so much safer and stronger since I started using the ab wheel.
Brayden Johnson
>1 pound a week for one year equals 52 pounds >70% of 52 equals 36 pounds of muscle per year.
Come back after 6 months and your noob gains have worn off.
Jose Bennett
yeah it's definitely not as high of a ratio as that guy claimed, you're probably looking at 20lbs of muscle a year for an intermediate lifter
so if you bulk at 1lb a week that's about 60% fat to 40% muscle
also definitely shouldn't bulk for a year straight, there is no way you could do that without going above 15% and getting all the shitty nutrient partitioning that comes with it
Andrew Carter
or you know, you could always eat a lower calorie surplus.
Thomas Wright
No matter what rep range you do, the weights should be heavy.
People who do "light weight for higher reps" are basically avoiding challenging themselves and they justify it with stupid fucking excuses like "bro I don't care about strength".
But who do you think is going to be bigger, the guy benching 185 for 12 or the guy benching 315 for 12?
Nolan Russell
20lb is a push, i would say that is a beginner gains.