>Fucked around with a brosplit for almost exactly one year now. >got a symmetry score of negative 37 in return I'm pretty happy with my results tho. Should I start following a professional program or keep dicking around? How much more gains could I expect if I got serious about my routine and diet?
>5 months SS, 7 months brosplit from reddit Made my own program because its more enjoyable id say stick with it till the gains run out or switch if you're bored/want less workout days
Jonathan Price
How much do you weigh and your height?
I hit this score after 4 months of a bro split, i think you should seriously considering being more serious about diet and your training. I always go till failure on every exercise, If i aint burning i aint working. Some people criticised me on my routine as it apparently had too much, but its given these results to me in 4 months, i weight 75kg btw
Henry Sanchez
post a full body pic, wanna see them wheels
Ian Morris
...
Brandon Phillips
Graduated into blue territory a few hours ago, feels good man.
James Williams
83kg, 190cm,12%bf. I'm not the biggest but big enough to get mired. How many days do you go to the gym per week and for how many hours?
I am roughly 12% too, 85kg and 185cm. Training for nearly a year. Lifts (in comp) at 100kg paused bench, 170 squat in wraps and 190 dead.
Trust me, no one mires you for your body, we both look completely normal physique wise.
William Myers
chest, you don't bench?
Parker Torres
No, not at the moment. I've got costochondritis(sp?) at the moment, and I've found that benching aggravates it. I intend to bench once my ribs have fully healed.
Xavier Rodriguez
thats fair enough, thought it'd be an injury of some sort. nice symmetry btw keep it up.
Samuel Taylor
Thanks brah
Benjamin Anderson
This Thing overestimates the 1RM on just about every exercise if you put beyond 4-5 RM. Only accurate with actual tested 1RMs
Samuel Rivera
Guys what website is this? I see it all the time and can never find a source
Logan Watson
Without fail 3 days, sometimes up to 2 hours but normally around 1:30. If Im feeling it Ill add on a 4th day of compounds and a 5th day of home workout stuff, like triceps/chest work
James King
symmetrical strength
Hudson Allen
Maybe I'm lucky with my shoulders to waist ratio, but I do get mired for my body. Another reason could be that my legs weigh next to nothing. Men compliment my shoulders a lot and women love my forearms. Why would they lie to me?
Jacob Rivera
well sure then, but that's more of a genetic component than actual muscle packed on (probably). Not that it takes out anything from you, I am glad you're liked.
I only ever get compliments on my ass :(
Cameron Collins
>implying ass compliments are not the best compliments
Camden Jenkins
I've reduced the volume of lower body training by a lot, my manlet genes are too powerful.
I could problem get from 130kgx8 to about 200kg in just 3 months if wanted, but I'm trying to get my proportions right.
Aaron Sanders
how can i unfuck myself? Im doing this PPL shit
PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls 4x8-12 dumbbell curls PUSH 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises LEGS 2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises
Liam Davis
>Squatt 1 rep max 25kg >Deadlift 1 rep max 75kg
That doesn't make any sense, you're trolling right?
Bentley Phillips
no..i can't squat
James Diaz
It doesn't make much sense to me as the same muscles to deadlift are required to squat.
What's the limiting factor, Can you tell where the bottleneck is?
Regardless watch some form videos on squatting.
Thomas Wright
>lifting for a year >can only 2 rep lmao2pl8
Fuck my body. I have so many limiters on all my lifts because of my garbage joints. Fucking garbage genetics
Luke Richardson
175cm 78kg 2.5yr lifting my shoulders mobility sucks or something, I only do high volume cable and db stuff.
Joseph Cruz
I'm you but the opposite lol. do pendlay rows m8
Jason Wright
the up moviment . i feel that i lose my balance and form.
ill watch more videos.
Christian Long
Will do user, I've been adding chin ups and lat pulldowns and was wondering if which row would help most.
Nolan Taylor
fuaaark
Kevin Brown
what in tarnation
Josiah Powell
How is it possible that your squat is so much lower compared to your bench? Just wondering cause I'm doing squats only once a week and bench twice and still my squat max is higher?
Cameron Johnson
Stop ignoring us women! (Pic isn't my score)
Adrian Barnes
i swear this shit changes evry single time
Nicholas Bell
Th-thanks Rippetoe
Dylan Nguyen
what the fuck lifts?
Juan Turner
>tfw bench is higher than squat too I-I'll recover soon...
Ryder Mitchell
I used to get that on and off and it made dips especially terrible, but I found stretching out my chest after every workout pretty much got rid of it entirely though it always wants to come back as soon as I miss a day or two of stretches.
Brandon Gray
Thats actually not a bad place to be
Carson Sullivan
Most likely if your numbers are that shit you just need to focus on form for a bit.
I'm assuming you're a skeleton so just eat a bunch, focus on perfecting your form, watch youtube videos from respectable sources to get it correct and then just start adding weight bit by bit.
Jose Torres
>squat below push press >power clean more than clean
i-it's pause atg though
weird thing is that I have quite big legs, 26" lean. Probably some fucked imbalance or form issue as I have just started squatting as of recently, I can max out the leg extension machine though
Isaac Watson
blue boy here why do i suck so much after more than 6 months lifting jesus
Eli Watson
I hate OHP.
6'2 185 lb 21 yo
100/175/305/275 @ 7 weeks.
Ayden Brown
Outdated version. This is the right one.
Nathan Nguyen
I thought it was going to be a lot worst.
Samuel Powell
what the fuck is that powerclean?
with your leg/back strength you could easily muscle clean that
Charles Kelly
5ft11 BW 97kg.
tfw weak bench compared to over lifts.
Jacob Watson
I'm scared. I've never done it before.
Jason Kelly
just watch some slowmo hookgrip/atg vids for the pull and explosive motion
Sebastian Roberts
Bonch Pross > Squanch
Carter Bennett
C H A D H A D
Henry Anderson
Been lifting for 5 years and 3 months now. I love bench press and OHP and my weighted pullups are pretty insane. Diddle and squat are pretty average though.
Brayden Hill
Brosplit for three months, year long break, wasted time with shitty SL 5x5 start with just the bar retardation for 1.5 months, SS for .5 months.
I'm stalling on my squat at 205lbs. I can't squeeze out the last 2 or 3 reps of my third set. I just feel like I'm going to die when I do it. I eat 3500-4000 calories a day and get 170~ g protons. I also rest about 5 minutes between my sets. Any advice on how to get unstuck? I've been hovering here for a week.
Juan Torres
do less curls idiot
Samuel Reyes
try doing it for more than 2 days
Kayden Williams
Brosplit for a few months
My bench is pathetic but working on it
Jackson Martin
>a week
Keep squatting 205. Once you get to a month then you can deload.
Landon Peterson
Stats?
Chase Gray
>hit cyan man >start cut because fat >went down in diddly, squat, and bench already but my ohp went up and my row just keeps increasing JUST WIDEN MY LATS UP SENPAI
Blake Ortiz
Getting back into the gym hard in a couple of weeks so hopefully update these lifts soon
Ryder Turner
>I eat 3500-4000 calories a day and get 170~ g protons. How much do you weigh?
Asher Bennett
173lbs at 5'9, male.
Nathaniel Jones
>shitty SL 5x5 start with just the bar retardation for 1.5 months, SS for .5 months. I can't imagine someone who isn't a spooky skeletal failing to reach a 2 pl8 squat in 2 months of either of those. Are you a woman?
Nathaniel Cook
Y-You too user
Levi Howard
I didn't mean to be rude, friend. I'm just saying, if you failed to reach that on those programs you either didn't actually do them, or you're low test/ have a legitimate health problem.
Owen Martinez
It's fine, user. I'll just keep trying and hit 2pl8 eventually. Maybe I can still hit 1/2/3/4 within a year of training.
Aaron Lopez
this
If you want to get stronger you need at the very least 3 days a week, with small increments to your weight each time
Hunter Phillips
ignore that retard. guaranted a fatass that doesn't even lift just browses /fat/ too many of them these days. don't compare your progress to anyone but yourself :)
Alexander Evans
Im too lazy to take off the filter but fuuuuuck. Im literally the definition of a chest bro. fuck me.
Carson Jenkins
>i'm the definition of a chest bro >benches sub 2pl8
You're just weak.
Liam Johnson
user, I weigh 185 pounds at 6'0. When I started lifting I weighed only slightly less, and started squatting with just the bar (ATG). I hit bodyweight within a couple weeks, and 2 pl8 in well less than a month. I'm at 290 pounds now. It's my understanding that this experience is common. Your feel happy reddit nonsense could keep him from getting prescribed the test he needs, or from fixing whatever's wrong in his routine. Also >:) You are aware this is an IMAGEBOARD, right? You say "these days" as if you're not a newfag. It's okay to be new, but it's not okay to condescend to others because you think they're newer than you.
Nicholas Mitchell
just do starting strength or stronglifts 5x5 , increase weight at 50% less than the programs specify if you are really struggling.
dont worry bra we all gonna make it i was 100% subpar, bar only on every exercise, couldnt squat more than 40kg for five reps, and 3 months later im 100% untrained on this chart with a bit of novice on the delts and shoulder cuff
we're all gonna make it bra
Isaac Jenkins
i bet he gets lazy and doesnt train squats because they use so much energy and if he does get on it and squat, he will have to sacrifice some chest gains for a few weeks
eat more sleep more drink more and cut soda/beer as much as possible
Christian Allen
Two weeks into the stripped 5x5 and I'm loving it so far. 6' 150lb. Hoping I can make it to a less anemic BP and OHP before the summer is up
Mason Richardson
>tfw my incline bench and front squat will soon surpass my flat bench and back squat I just learned how to use leg drive so hopefully my bench improves soon. I've fixed my form on almost everything and my back squat has been causing me hip pain, so I'm figuring that out now, I think it was because I didn't push off my heels and dropped too quickly for my tall build.
Wish me luck bros
Evan Hernandez
...
Wyatt White
>25kg backsquat >15kg OHP is this bait?
William Perry
Do SS, SS is a meme is a meme. Don't listen to whoever told you to do this meme.
Alexander Wright
what is floor pull?
Julian Carter
post vid of lifts
Jack Thompson
...
Jason Jackson
how fucking long have you been doing this shit
David Williams
Deadlift
Christopher Morgan
any exercise where you have weight on the FLOOR, and then PULL it. >deadlift >clean >clean pulls >snatch dead >triple paused sumo deadlift etc etc
Ian Reyes
W-well this is me
Matthew Cook
...
Cameron Evans
B R I S B A N E R I S B A N E
Leo King
Trying to work on being less of a chestlet
Jack Fisher
that's a strong press
Landon Lewis
About a year of progress. A little more, but I lost 2 months to injury and did poor progression on SS because I was weak and didn't want to lift heavy.
Start doing lower body exercises.
Hunter Butler
Forgot pic..
Jeremiah Diaz
Not as strong as I'd like. I really neglected upper body for the first few months
Eli Wood
what's fit's problem? Why do you faggots neglect legs?