/thicc/

Basically just gay manlet mode

EATING MORE

Food. In large quantities. Also creatine, ZMA, Vit D, Fish Oil, maybe a multivit. That's it.

>gay
>manlet

..So 99.99% of people of browse Veeky Forums is what you're saying?

...

>poppers around neck
degenerate.

Looking solid brother. How long have you been lifting?

What do you guys think of Pavel Tsatsouline programs, especially "power to the people" and "russian bear" programs?

Is it really enough to do only press and deads?

Are they good for beginners?

Not familar with them. Post them and include the weight progression method otherwise it's not a full program?

aren't those two on the left and right gay porn actors?

I'm going to copypasta it here:

Power to the People Program (strength not size)
> Workout five days per week. Every workout is the same. Workouts take about 25 minutes.

A deadlift variant
> today's work weight x 5 reps
> 90% of today's work weight x 5 reps OR 1x3 + 1x2 of today's work weight

A press variant
> today's work weight x 5 reps
> 90% of today's work weight x 5 reps OR 1x3 + 1x2 of today's work weight

Russian Bear Program (strength and size)
> Same as the Power to the People Program but with added back off sets for both the deadlift and the press. Workouts take about 45 minutes. A back off set is

> 80% of today's work weight x 5 reps

Cycling
> Effective cycles are 8-16 workouts.
> Deadlift and press cycles can be independent.
> Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps.
> You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase.

Btw, Russian bear program should be done 2-4 days a week. Do as many back off sets as possible with good form (do not start a set if you're not sure you'll be able to push all 5 clean reps).

Ive been on Veeky Forums for a little to long but those guys faces are average at best.

Andre and Paul are disgusting. Steve got too thicc for my taste desu. A bit less would do him better.

What exercises will thiccen my ass? Mine is saggy and gives no cushion when sitting on something flat.

Pretty boy twinks begone. This thread is for real men. Who happen to love other men. No homo.

I like the brutal simplicity of them. Yeah they'll get you big and jacked. The back off sets in the bear program should induce enough hypertrophy as long as you get some serious weight on the bar. You'll probably need to do some regular bb work at some point to address imbalances like calves or delts and maybe some aesthetics.

Squat, pull Sumo, and eat other men's butts. Worked for me. No homo.

What are the most critical assistance lifts? I'm doing beyond 5/3/1 3 days per week, currently not benching because no spotter and the only power rack has weirdly spaced holes and no matter what I do they wont allow me to lift properly but still be in a position to catch the bar. I don't really want to bench without safety. Instead of bench I'm doing dumbell chest-press and incline as well as landmine chest press twice per week.

So currently doing weighted pull ups and chin ups 1x per week, body weight pull ups + hanging leg raises x1 per week, dips (chest and tricep variants) x2 per week, weighted Russian twist x2 per week. Is there anything I should add or substitute for something else? Workouts usally take me 1h30m to 1h45m including warm up/mobility and stretch off which is about as much time as I can spend there before work.

I really think beyond chins ups/pull ups and dips, critical accessories depends entirely on your individual genetics and where you're weak. It's part of why thicc gets recommended for once everyone's on intermediate weight progression, as that's when you should have a better idea of your personal weaknesses.

I found checking myself against symmetricstrength.com helped identify lagging bodyparts that needed more assistance work (my quads).

There's a list of good assistance exercises on the pastebin afaik.

That site looks worth checking out, thanks.

>You'll probably need to do some regular bb work at some point to address imbalances like calves or delts and maybe some aesthetics.
Yeah, I thought of alternating the press variation by doing decline bench/ohp on odd days.

I supplement lifting heavy weights in to my lifestyle with copious amounts of food.

>13% to 17%

what do if I'm nearing 20?

How would this work? Different variant every day and "eyeballing" the daily 5rm every time? Just do 5 reps warmup, add weight, 5 more, repeat until 5rm?
How can you recover and progress?
What about lats and biceps? No chinups?

Nvm some of the questions, I am a faggot and didn't read below cycling because I thought it meant bikes
The rest of the questions still stand
Also has anyone seen legitimate progress with this, natty?

>How would this work?
Start with a weight you can lift for 10 reps (70% of your 5RM). Do 5 reps of it, plus: more 5 reps of 90% of it OR one set of 3 reps and one of 2 reps. Next day, add 5lbs, and repeat. After 8-16 sessions (1.5-3 weeks), start over again. Pic related.

There's two other cycling scheme, non-linear. Mainly for the press variation.

Warm-ups should not give you a hard time, just enough reps/weights so you're warmed up, but nowhere near to your max.

>Also has anyone seen legitimate progress with this, natty?
I think so. There only a few relates online, but many lifters endorse Tsatsouline ideas, based on neural adaption... I got to know him by Eric Bugenhagen, for instance.

Cut or recomp. You're strongfat or builtfat not quite thicc. Sorry brah.

Comment on 5x5x5?

Thats insane amount of test.

8/10
bretty gud

this. also are you a /fraud/?